Elevanted Push-Up
Elevated Push-Ups target your upper chest and shoulders more intensely than standard push-ups.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Elevanted Push-Up
Push-up Pull
Chest · Body weight
Kneeling Push-up
Chest · Pectoralis Major Clavicular Head · Body weight
Push-Up Plus
Chest · Pectoralis Major Clavicular Head · Body weight
Twist Push-up
Chest · Pectoralis Major Clavicular Head · Body weight
Description
A variation of classic push-ups where the feet are elevated. This increases the difficulty and targets the upper chest and shoulders more.
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How to do Elevanted Push-Up
- 01Setup
Find a sturdy elevated surface, such as a bench, box, or chair, and position it behind you.
- 02Setup
Place your hands on the floor slightly wider than shoulder-width apart, with your fingers pointing forward.
- 03Setup
Carefully place your feet onto the elevated surface, ensuring your body forms a straight line from your head to your heels. Engage your core and glutes to maintain this rigid plank position.
- 04
Inhale as you slowly lower your chest towards the floor, keeping your elbows tucked slightly towards your body at roughly a 45-degree angle. Continue lowering until your chest is just above the floor or you feel a deep stretch in your chest.
- 05
Exhale forcefully as you push through your palms and extend your arms, returning to the starting position with a strong, controlled movement. Maintain a straight body line throughout the entire press.
Tips
- Start with a lower elevation for your feet and gradually increase the height as your strength and form improve to ensure progressive overload.
- Focus on a slow, controlled eccentric (lowering) phase to maximize time under tension and enhance muscle engagement in your chest and shoulders.
- Actively squeeze your glutes and brace your core throughout the entire movement to prevent your hips from sagging or rising, maintaining a perfect plank.
- Visualize pushing the floor away from you as you extend your arms, ensuring full chest contraction at the top of the movement.
Common mistakes
- Avoid letting your hips sag towards the floor by actively engaging your core and glutes to maintain a straight line from head to heels.
- Prevent your elbows from flaring out wide by keeping them tucked closer to your body, which reduces shoulder strain and better targets the chest.
- Ensure you achieve a full range of motion by lowering your chest until it's just above the floor and pressing back up to full arm extension, rather than performing partial reps.
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What muscles does Elevanted Push-Up work?
Elevanted Push-Up primarily targets Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head. Secondary muscles include Deltoid Anterior, Triceps Brachii.
Is Elevanted Push-Up good for beginners?
Elevanted Push-Up is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Elevanted Push-Up?
You need Body weight to perform Elevanted Push-Up. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Elevanted Push-Up?
Start with a lower elevation for your feet and gradually increase the height as your strength and form improve to ensure progressive overload. Focus on a slow, controlled eccentric (lowering) phase to maximize time under tension and enhance muscle engagement in your chest and shoulders. Actively squeeze your glutes and brace your core throughout the entire movement to prevent your hips from sagging or rising, maintaining a perfect plank. Visualize pushing the floor away from you as you extend your arms, ensuring full chest contraction at the top of the movement.
What are common mistakes when doing Elevanted Push-Up?
Avoid letting your hips sag towards the floor by actively engaging your core and glutes to maintain a straight line from head to heels. Prevent your elbows from flaring out wide by keeping them tucked closer to your body, which reduces shoulder strain and better targets the chest. Ensure you achieve a full range of motion by lowering your chest until it's just above the floor and pressing back up to full arm extension, rather than performing partial reps.
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Free · iPhone only · Available on the App Store