Bench Push Ups

If you are a beginner or simply don't have the strength it takes to perform push-ups on the floor you can use an elevated surface such as a bench to lessen the resistance. Bench push ups are also great to use when you are extremely fatigued from a tough chest workout.

The form for the exercise is going to be almost exactly the same as doing them from the floor. Keep your spine in neutral alignment during the motion, you can accomplish this by keeping your core tight and glutes squeezed. Another important aspect of proper push-up form is to, like your lower back, keep your neck in neutral alignment. This means do not try to touch the bench with your nose or chin, you should be lowering your chest towards the bench with your head up.

You can do bench push ups with your hands flat on the bench or with your thumbs resting down the side of the bench. You can increase the difficulty by adding resistance such as a resistance band or a weighted vest which may be impractical but keep in mind you can progress the bench push-up by simply going back to the floor and pushing a larger percentage of your body weight.

Advanced liters may also modify the form of the bench push-up to make it more like an incline bench press and target the muscles of the upper chest. This can be done by moving the hips up a little bit towards the ceiling and focusing on those upper pecs.

bench push ups for the pectoralis major chest musclesEquipment Needed

Weight Bench / elevated surface


Chest (Pectoralis Major)


Anterior Deltoids

Triceps Brachii


More Chest Exercise Videos to Compliment Bench Push Ups

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