Push
Low Incline Push-ups
Beginner
Level 25/100
Low incline push-ups use hands on a low surface (step ~20-30 cm, low chair, or low bench). Reducing the incline versus the high version brings the angle closer to horizontal and increases demand on chest, triceps, and shoulders. They are a key bridge toward standard floor push-ups.
LevelBeginner-Intermediate
Sets3 × 8-12 reps
Rest60-90 sec
EquipmentFloor, Chair
Execution
Hands on the surface edge, body in a perfect plank from heels to head. Lower slowly until the chest almost grazes the surface. Drive up powerfully. To add difficulty without lowering the surface further, lengthen the eccentric to 3-4 seconds.
Muscular emphasis
Lower and mid chest, the full triceps, and the anterior deltoid get more stimulus than in the high version.
Goal
3×12-15 before moving to regular floor push-ups.
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