Instructions

1

Position hands on the box surface slightly wider than shoulder-width apart, arms extended. Feet are together on the ground behind the box. Body forms a straight line from head to heels with core engaged.

2

Take a deep breath and prepare to lower your body toward the box. Maintain a neutral spine and keep elbows at approximately 45 degrees from your torso.

3

Lower your body by bending elbows, bringing your chest toward the box surface in a controlled manner. Lower until chest nearly touches the box or until elbows reach approximately 90 degrees of flexion.

4

Press through your hands to extend elbows and push your body back to the starting position. Exhale as you drive upward, maintaining body alignment throughout the movement.

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESAnterior Deltoid, Triceps, Pectoralis Minor, Serratus Anterior

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

Focusing on the Incline Push Press allows you to target the Pectoralis Major with precision. As a foundational Strength exercise, the integration of Body weight provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Reduces the likelihood of Chest injuries by reinforcing connective tissue strength.
Significantly enhances the structural integrity and power of the Pectoralis Major.
Promotes balanced muscular development by effectively recruiting the Pectoralis Major and associated synergists.

Pro Tips

Control the eccentric (lowering) phase of the Incline Push Press for 3-4 seconds to drastically increase time under tension.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Anterior Deltoid, Triceps, Pectoralis Minor, Serratus Anterior to maintain control of the Body weight.

Exercise Variations

Dumbbell Incline Push Press
Cable Incline Push Press
Banded Incline Push Press

Incline Push Press