Explosive Incline Pushup on Bench
Develops explosive pressing power with a reduced load from the incline position.
ChestIntermediateStrengthPush
At a glance
| Muscles worked | Primary: chest. Secondary: shoulders, triceps |
|---|---|
| Muscle group | Chest |
| Difficulty | Intermediate |
| Type | Strength · Push |
| Sets & reps | 3 sets × 8-12 reps |
| Estimated calories burned | ~42 kcal |
How to do it
- Place hands on a bench and step the feet back into an incline plank.
- Lower the chest toward the bench.
- Explosively press up so the hands briefly leave the bench.
- Land softly and immediately go into the next rep.
- Keep the core braced throughout.
Equipment
- Bench
Coaching tips
Benefits
Develops explosive pressing power with a reduced load from the incline position.
Common mistakes
Avoid losing core tension or landing with soft elbows.
Make it harder
Lower the bench height or add a clap.
Make it easier
Perform regular incline push-ups.
Breathing
Exhale explosively as you press.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.