Get ready

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

The illustration may differ slightly from the real movement. Please read the steps and follow them.

Incline Push-up

A push-up with your hands on a sturdy table or sofa. Easier than the floor, harder than the wall.

Working (red): Chest, back of arms
Helping (amber): Shoulders, stomach
Do: 2 to 3 sets of 8 to 10
Rest: 45 to 60 seconds between sets

Your plan gives your own sets, repetitions and rest. If they differ from these, follow your plan.

Before you start

Wrist or shoulder pain? Stay with the wall push-up. Make sure the table cannot slide.

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

How to do it

Hands on the edge of a sturdy table or sofa. A little wider than your shoulders. Walk your feet back.
Make a straight line. Head, hips and heels in one line. Tighten your stomach and buttocks.
Lower your chest to the edge. Take 2 seconds. Elbows at about 45 degrees from your body. Breathe in.
Push back up. Straighten your arms. Breathe out.

Where your hands and feet go

Feet: On your toes, hip-width apart, far enough back that your body makes a straight slope.
Hands: On the edge of a sturdy table or sofa, a little wider than your shoulders. They do not move. Check first that the table cannot slide.
Body: One straight line from head to heels.
The movement: Your chest lowers to the edge between your hands, elbows at about 45 degrees. Then push back up.

Watch out for

Hips sagging. Squeeze your buttocks.
Hips piked up in the air. Keep the straight line.
Half movements. Bring your chest all the way to the edge.

Make it easier

Use a higher surface, or do the wall push-up.

Make it harder

Use a lower surface, such as a sturdy chair seat against a wall.

General guidance from NutriZaika for adults in good health. If a doctor is treating you for a condition, check with them before you start. v10 · 14 November 2026