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Chest · Body Weight
Incline Push-Up (On Box)
Incline Push-Up (On Box) is a beginner compound strength exercise that works the pectorals (chest), with the triceps, shoulders and core assisting. It needs only a box. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest · Pectoralis Major
Secondary muscles
- Triceps · Triceps Brachii
- Shoulders · Deltoids
- Core · Rectus Abdominis
How to do Incline Push-Up (On Box)
- Stand facing a sturdy box and place your hands on top, close to the edge, slightly wider than shoulder-width apart. Step your feet back to extend your legs behind you, forming a straight line from your head to your heels.
- Engage your core and keep your body straight. Lower your chest towards the box by bending your elbows, keeping them at a 45-degree angle to your body.
- Lower yourself until your chest is close to the box, then push through your hands to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Form tips
- Exhale as you push up and inhale as you lower yourself down.
- Use a sturdy box or bench that can support your weight without moving.
- Keep your core engaged to maintain a straight body line and avoid sagging your hips.
Incline Push-Up (On Box) alternatives
More pectorals exercises
Incline Push-Up (On Box) FAQ
What muscles does Incline Push-Up (On Box) work?
Incline Push-Up (On Box) mainly works the pectorals in the chest (Pectoralis Major). The triceps, shoulders and core work as secondary muscles.
What equipment do you need for Incline Push-Up (On Box)?
You need only a box.
How many sets and reps of Incline Push-Up (On Box) should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Incline Push-Up (On Box) good for beginners?
Yes. Incline Push-Up (On Box) is rated beginner, so it's a sound choice while you learn to train the pectorals.
How many calories does Incline Push-Up (On Box) burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Incline Push-Up (On Box)?
Other exercises for the pectorals include Band Push-Up, Assisted Weighted Push Up, Resistance Band Assisted Push-Up and Suspension Trainer With Grips Decline Push-Up.
For developers
Use Incline Push-Up (On Box) in your app
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