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Incline push-ups, the middle step

By the fitvee team · Last updated

Hands on a sturdy counter, body in one slope. The best bridge between the wall and the floor.

Hands on a sturdy kitchen counter, a man holds an incline push-up, his body in one straight slope.
Incline push-up, from the plan

An incline push-up is the middle of the ladder. Your hands are on a counter or a table edge, so you carry more weight than at the wall and less than on the floor. It is the push-up many men over 40 can do with a clean, straight body right away.

Pick a surface that will not slide. The lower the surface, the harder it gets, so you can scale it with nothing more than a different counter. A kitchen counter is a good start, and a sturdy table is a step down.

The moves, one by one

Check the surface first, then work through the incline and the knee push-up.

  1. Incline push-up

    8 repsStanding

    Hands on a sturdy kitchen counter, a man holds an incline push-up, his body in one straight slope.

    Walk your feet back until your body is one straight slope. Lower your chest toward the edge and press away.

    1. Choose a heavy counter or table that will not slide, and wear non-slip shoes.
    2. Place your hands on the edge, a little wider than your shoulders. Walk your feet back until your body makes one straight slope from head to heels.
    3. Breathe in and bend your elbows, bringing your chest toward the edge.
    4. Breathe out and press back until your arms are straight but not locked.
    5. Do 6 to 8 push-ups, then walk your feet in and stand tall.
    Easier

    Walk your feet in closer so you lean less, or do wall push-ups.

    Take care
    • Wrists: if flat hands ache, make soft fists on the counter, or choose a wall push-up.
    • Shoulders: use a smaller bend and stop short of any pinch.
    • Balance: keep the counter steady and your shoes non-slip.

    The full page for Incline push-up

  2. Knee push-up

    6 repsOn the floor

    On a mat, a man holds the top of a knee push-up: hands under his shoulders, knees down, body in one line.

    The next rung down. A mat or a folded towel under your knees helps.

    1. Use a mat or folded towel on a non-slip floor. Get down to the floor slowly onto your hands and knees.
    2. Place your hands under your shoulders, a little wider. Walk your knees back until your body makes a straight line from head to knees.
    3. Breathe in and bend your elbows, bringing your chest toward the floor. A small bend is fine.
    4. Breathe out and press back until your arms are straight but not locked.
    5. Do 5 to 8 push-ups, then lower your hips and rest.
    Easier

    Put your hands on a sturdy counter and do incline push-ups, or do fewer reps with a smaller bend.

    Take care
    • Wrists: make soft fists on the floor, or choose the incline push-up with hands on a counter.
    • Knees: add a second folded towel under them.
    • Shoulders: use a smaller bend and stop short of any pinch.

    The full page for Knee push-up

Making it work

  • Three days: a set of incline push-ups, resting before the next one.
  • Use a lower surface when the set feels easy, rather than rushing to the floor.
  • Try the knee push-up on one day when the incline feels easy for the full set.

Build strength with a 28-day calisthenics plan

Short daily sessions at home, a step harder as you get stronger.

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