Exercise guide
High Bar Incline Push Up
- Intermediate
- Compound
- Rep-based
- Chest
- Shoulders
- Upper arms
- Waist
The high bar incline push-up is a beginner-friendly compound movement that targets the lower pectorals, anterior deltoids, and triceps by reducing the total body weight lifted. Elevating the hands allows for better control over form and mechanics before progressing to floor-based variations.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Set a bar (pull-up bar or Smith machine) to approximately waist or chest height.
- Grip the bar with hands slightly wider than shoulder-width using an overhand grip.
- Step your feet back until your body forms a straight diagonal line from head to heels.
- Engage your core and glutes to create a rigid plank position.
How to do it
- Inhale as you lower your chest toward the bar by bending your elbows at a 45-degree angle.
- Lower yourself until your chest is an inch from the bar, maintaining a controlled 2-second eccentric phase.
- Exhale and press through your palms to return to the starting position with full elbow extension.
- Maintain a steady tempo, avoiding any bouncing or momentum at the bottom.
Form checklist
- Keep your neck neutral by looking at a point slightly in front of the bar.
- Ensure your hips do not sag or pike; maintain a straight line from heels to head.
- Keep your elbows tucked at a 45-degree angle rather than flaring them out to the sides.
- The bar should track toward your lower chest or sternum, not your neck.
Pro tips
- Imagine trying to pull your hands toward each other on the bar to maximize pectoral tension through the squeeze.
- Focus on driving your shoulder blades down and back throughout the entire range of motion to protect the shoulder joint.
Make it harder
- Lower the bar height closer to the ground to increase the percentage of body weight being lifted.
- Perform the movement with a 3-second pause at the bottom to increase time under tension and eliminate momentum.
Frequently asked
- What muscles does the high bar incline push up work?
- The high bar incline push up primarily targets the pectorals, and also works the abs, obliques, and serratus anterior as secondary muscles.
- What equipment do you need for the high bar incline push up?
- The high bar incline push up requires no equipment — just your body weight.
- Is the high bar incline push up good for beginners?
- The high bar incline push up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.