ClapMove · clapmove.com
Exercise handout — move better, feel better.
Incline Push-Up
Push-up with hands on raised surface like bench or counter. Easier than floor push-up.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
bench, chair
Home Options
- chair
- table or counter
- weight bench
No equipment? Try: Bench, Stairs, Counter
Dosage
3
Sets
12
Reps / Time
45 sec
Rest
2 down / 2 up
Tempo
Step-by-Step Guide
Set up
- Place hands on bench, counter, or sturdy chair
- Walk feet back so body is straight
- Hands slightly wider than shoulders
Step 1 of 5
Keep body straight from head to heels
Step 2 of 5
Bend elbows to lower chest toward surface
Step 3 of 5
Go as low as comfortable
Step 4 of 5
Push back up to straight arms
Step 5 of 5
Repeat
Breathing
- Breathe in as you lower
- Breathe out as you push up
Form Cues
- Keep body in straight line
- Elbows at 45 degrees
- Don't let hips sag or pike up
- Control the lowering
Common Mistakes to Avoid
- Hips sagging
- Hips piking up
- Not going low enough
- Elbows flaring wide
Safety Information
Make sure surface is stable and won't slide.
Progressions
Use lower surface or move to floor
Regressions
Use higher surface to make easier
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.