Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBodyweight
  • MechanicsCompound
  • Force TypePush (Bilateral)
  • Experience LevelBeginner
  • Secondary Muscles
    Abs, Shoulders, Triceps
Target Muscle Group


Chest Muscle Anatomy Diagram

Eccentric Only Incline Push Up Overview

The eccentric only incline push up is an exercise used to strengthen the pushing muscles of the upper body.

One would typically perform the eccentric only incline push up as a way to progress to the point where they can perform traditional bodyweight push up variations.

Eccentric Only Incline Push Up Instructions

  1. Assume a tall kneeling position with your hands on a bench outside of shoulder width, toes tucked, and knees under hips.
  2. Extend one leg at a time and assume a push up position with the legs straight, elbows extended, and head in a neutral position looking at the floor.
  3. Slowly descend to the floor by retracting the shoulder blades and unlocking the elbows.
  4. Descend until your chest touches the bench and hold the bottom position for a set amount of time.
  5. Once you have completed the eccentric portion of the movement, allow your knees to touch the floor and resume the same tall kneeling position in which you started.
  6. Repeat the entire process for the desired number of repetitions.

Eccentric Only Incline Push Up Tips

  1. Your arms should resemble an arrow in the bottom position, not a “T”.
  2. Your spine should remain rigid throughout the entire exercise, think of the pushup as a moving plank.
  3. Squeeze your glutes and brace your abs before descending to keep the ribcage neutral.
  4. Keep the chin down and don’t look forward.
  5. Imagine you’re trying to push your thumbs together while completing the movement, this will improve activation of the pecs.
  6. Don’t allow the head to jut forward, the chest should touch at the same time as your nose.