Inclime Reverse Push-Up

Muscles worked

Setup

1. Place your hands firmly on the edge of a stable step or bench, positioned slightly wider than shoulder-width apart.
2. Step your feet back until your body forms a straight line from your head to your heels.
3. Position your shoulders directly over your wrists and engage your glutes and core to stabilize the pelvis.

How to do it

1. Inhale and lower your chest toward the step by bending your elbows, keeping them tucked at a 45-degree angle from your torso.
2. Lower your body in a controlled 2-3 second tempo until your chest is just above the surface.
3. Exhale as you press through your palms to return to the starting position, focusing on pushing the step away from you.
4. Maintain a solid plank position throughout the movement, avoiding any sagging in the hips.

Form checklist

• Keep your neck neutral by looking at a spot slightly ahead of the step.
• Ensure your elbows do not flare out 90 degrees to the sides to protect the shoulder joints.
• Maintain a straight line from heels to head; do not let your lower back arch.
• Fully extend your arms at the top without aggressively locking out the elbow joints.

Pro tips

• Imagine trying to 'screw' your hands into the step to create external rotation torque, which stabilizes the shoulders.
• Focus on pulling your shoulder blades together as you lower and spreading them apart as you push back up for full scapular range of motion.

Make it harder

• Lower the height of the step to increase the amount of body weight you are lifting.
• Add a 2-second pause at the bottom of the rep to remove elastic energy and increase time under tension.

Frequently asked

What muscles does the inclime reverse push-up work?

The inclime reverse push-up primarily targets the pectorals, and also works the lats, rhomboids, and serratus anterior as secondary muscles.

What equipment do you need for the inclime reverse push-up?

The inclime reverse push-up requires no equipment — just your body weight.

Is the inclime reverse push-up good for beginners?

Yes. The inclime reverse push-up is a beginner-friendly movement and a strong foundation to build on.

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