Quick Answer
Incline Wide-Grip Push-Up is a beginner strength exercise that targets your chest. It uses only your bodyweight. Place your hands on a bench, box, or sturdy rail about one and a half times shoulder width apart.
Video Tutorial
How to Perform the Incline Wide-Grip Push-Up
- 1
Place your hands on a bench, box, or sturdy rail about one and a half times shoulder width apart.
- 2
Walk your feet back until your body forms a straight line from head to heels.
- 3
Brace your core and squeeze your glutes so your hips don't sag.
- 4
Lower your chest to the surface, letting your elbows travel out at roughly 45–60 degrees.
- 5
Pause just off the surface and feel the stretch across your chest.
- 6
Press back up to full lockout, exhaling on the way up.
- 7
The higher the surface, the easier the rep — lower the incline over time until you're ready for the floor.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Incline Wide-Grip Push-Up isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Incline Wide-Grip Push-Up work?
The Incline Wide-Grip Push-Up primarily works your chest. Secondary muscles include the abdominals, shoulders, triceps and core.
What equipment do I need for the Incline Wide-Grip Push-Up?
The Incline Wide-Grip Push-Up needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Incline Wide-Grip Push-Up suitable for beginners?
Yes. The Incline Wide-Grip Push-Up is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Incline Wide-Grip Push-Up should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Incline Wide-Grip Push-Up every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train chest more frequently, alternate harder and easier variations and keep overall weekly volume moderate.