Incline Push Up: Using Your Desk to Build Strength
Movement card
| Body area | Whole body and breathing |
|---|---|
| Also called | incline push up |
| Works | chest, shoulders, arms, core |
| Type | Strength |
| Position | Standing |
| Hold | Not a hold |
| Reps | 5 to 10 |
| Sets | 1 |
| Sides | Not applicable |
| How often | A few times a week. |
| Equipment | Desk |
| Office visibility | Medium |
The desk push up is a variation of the traditional push up, performed at an incline using a sturdy desk for support. You stand facing the desk, place your hands on its edge, and push your body up and down.
This movement is a good option for people who want to break up long periods of sitting with a strength exercise. It uses existing office furniture and can be a way to introduce upper body work into the day.
What the desk push up works
The incline push up primarily works the muscles in your chest, shoulders, and arms. It also engages your core muscles, which help to keep your body in a straight line throughout the movement.
How to do it
Starting position: Stand facing a sturdy desk. Place your hands on the edge of the desk, slightly wider than your shoulders. Step your feet back so your body forms a straight line from your head to your heels.
- Engage your core muscles to keep your back straight.
- Bend your elbows and slowly lower your chest towards the desk.
- Keep your body in a straight line; do not let your hips sag or rise.
- Push back up to the starting position until your arms are straight but not locked.
- Repeat the movement.
What you should feel
You should feel effort in your chest, shoulders, and the back of your arms as you perform the exercise. This movement should not cause sharp pain in your wrists or shoulders. If it does, stop the exercise.
Common mistakes
- Letting your hips sag towards the floor.
- Flaring your elbows out too wide.
- Not keeping your body in a straight line.
- Using a desk that is not stable.
Make it easier or harder
- Easier: Perform the push up against a wall instead of a desk. The more upright your body is, the easier the exercise.
- Easier: Reduce the range of motion by not lowering your chest as far.
- Harder: Use a lower, stable surface like a sturdy chair or bench.
- Harder: Slow down the movement, taking more time to lower and push up.
- Harder: Perform a standard push up on the floor.
Fitting it into a desk day
With medium visibility, this movement is best done when you have some privacy, perhaps in an empty meeting room or when fewer colleagues are around. You can do a set between tasks or while waiting for a document to load. It is a good way to introduce a strength movement into your day.
Quick questions
How many desk push ups should I do?
You can start with one set of five to ten repetitions. This can be done a few times a week.
What if a desk push up feels too hard?
To make it easier, you can perform the push up against a wall instead of a desk. You can also reduce the range of motion by not lowering your chest as far.
What is a common mistake with incline push ups?
A common mistake is letting your hips sag towards the floor instead of keeping your body in a straight line. Also, make sure to use a desk that is stable and will not move.
When to see a doctor or physio
Stop this movement and consult a doctor or physical therapist if you experience certain symptoms. Pay attention to any sharp, shooting, or sudden pain, or feelings of dizziness.
- Sharp, shooting, or sudden pain in your wrists, elbows, or shoulders.
- Numbness or tingling in your hands or arms.
- Feeling dizzy or lightheaded.
Skip it or ask first if:
- You have a recent or current wrist, elbow, or shoulder injury.
- You have had recent surgery on your upper body or abdomen.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.