Elevanted Push-Up

Description

How to Do Elevanted Push-Up

1. 1
   Setup

   Find a sturdy elevated surface, such as a bench, box, or chair, and position it behind you.

2. 2
   Setup

   Place your hands on the floor slightly wider than shoulder-width apart, with your fingers pointing forward.

3. 3
   Setup

   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.

4. 4

   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.

5. 5

   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.