Strength · Level 1
Incline push-ups
Push-ups with hands on a sturdy chair or the wall.
- Suggested dose
- 3 × 12 rep · 45s rest
- Equipment
- Sturdy chair · or · Clear wall · or · Step / box
- Works
- Chest, Triceps, Deltoids
- Pattern
- Push
How to do it
- Hands on the edge of a stable chair (braced against the wall).
- Body straight; lower your chest to the edge.
- Push until your arms are straight.
Key points
- Body as one block
- The higher the surface, the easier
Common mistakes
- Chair that slides
- Sagging hips
Why it helps your tennis
Progressive version to build pushing strength without overloading the wrists.
Related exercises
- Push-upsHorizontal push with the body as one block from heels to head.
- Floor pressDumbbell press lying on the floor: the floor limits the range and protects the shoulder.
- Half-kneeling shoulder pressOne-arm overhead press with one knee down to stabilize the trunk.
- Overhead triceps extensionWith a dumbbell overhead, bend and straighten your elbows.