Nail the incline press-up and reap the upper-body gains

Get on your way to mastering the ultimate strength move by practising it on an incline first – just think of it as your press-up training wheels

There are few exercises that are easier when practiced on an incline, so banish any thoughts of your last attempt at hill sprints while we explain why an incline could be the thing that helps you master the boss of body-weight strength moves: the press-up. ‘It’s easier than a standard press-up because more of your weight is on your legs, rather than your arms,’ says Jason Bone, head of strength at Flex Chelsea. ‘The higher you raise your arms, the more weight will transfer to your legs.’ It’s also a great way to practise a key part of good press-up form: keeping your body in a straight line from head to heels. To do this, you need to engage your core, so this move will get you into good habits.

About to flip the page in search of more taxing moves? Stop. The incline press-up targets the same muscles as a regular one, says Bone. ‘Primarily, the chest, triceps and shoulders, with help from the lats and core as stabilising muscles,’ he explains. ‘Plus, it puts less strain on the shoulders than a standard press-up.’ You can make it tougher by changing the angle – the lower the bench, the harder it will be. Challenge the triceps by bringing your hands closer together, as pictured; or, to focus on your chest, position your hands wider than your shoulders.

Time to get pressing. First, find a step, bench or other stable surface that’s higher than the floor, and plant your hands shoulder-width apart with your shoulders over your wrists. ‘Keep your body as straight as possible,’ says Bone. Draw your belly button to your spine to engage the abs, and squeeze your glutes. Slowly lower your chest towards your hands by bending the elbows and pointing them backwards (think of making an arrow shape). Once your shoulders are at elbow height, push back up. Do a few sets of this move two or three times a week and you’ll be pressing up off the ground in no time.

AVOID IF: You have wrist, shoulder or lower back issues. If that’s you, try a wall press-up, says Bone.