Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Chest

Incline Push-Up

Also called Hands-elevated push-up

BodyweightCompoundEasy to learn
Front
Back
Primary Secondary

Works

Chest

Also triceps, delts

You need

Bench

How to do itPictures · 3 steps
1Start
2Bottom
Main musclesAlso working
  1. 1Hands on a bench or bar, body in one straight line
  2. 2Lower until your chest touches the edge
  3. 3Use a lower surface as you get stronger

Most common mistake

Letting the hips sag toward the floor.

Watch a demo

Good for

  • Easy on the joints and recovery
B
For chest
#30 of 32
See the full list →
Research
55
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 55
Target tensionGood
Loaded stretchGood
ProgressionFair
Low costExcellent

The way in for beginners. Lower the surface as you get stronger.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

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280