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Elevanted Push-Up

Elevated Push-Ups target your upper chest and shoulders more intensely than standard push-ups.

Advanced
Compound
Push
1 min per set2 min rest
Chest
Body weight

Variations of Elevanted Push-Up

Push-up Pull exercise targeting Chest
Compound

Push-up Pull

Build upper-body pushing and pulling strength in one move with this challenging push-up and row combo.

Advanced
ChestBody weight
Kneeling Push-up exercise targeting Chest and Pectoralis Major Clavicular Head
Compound

Kneeling Push-up

Build foundational chest, shoulder, and triceps strength with the kneeling push-up. Develop proper form and control for a stronger upper body.

Beginner
ChestPectoralis Major Clavicular HeadBody weight
Push-Up Plus exercise targeting Chest and Pectoralis Major Clavicular Head
Compound

Push-Up Plus

Enhance your push-up with the Push-Up Plus, specifically targeting the serratus anterior for shoulder stability and overall chest, shoulder, and triceps

Intermediate
ChestPectoralis Major Clavicular HeadBody weight
Twist Push-up exercise targeting Chest and Pectoralis Major Clavicular Head
Compound

Twist Push-up

Master the twist push-up for a dynamic challenge, building chest and core strength.

Advanced
ChestPectoralis Major Clavicular HeadBody 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

  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.

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Frequently Asked Questions

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.

Related Exercises

Deep Push-up on Parallel Bars exercise targeting Chest and Pectoralis Major Clavicular Head
Compound

Deep Push-up on Parallel Bars

Perform deep push-ups on parallel bars to maximize chest stretch and activation. Achieve greater range of motion for superior pectoral development and

Intermediate
ChestPectoralis Major Clavicular HeadBody weight
Wide Hand Push up exercise targeting Chest and Pectoralis Major Sternal Head
Compound

Wide Hand Push up

Perform wide hand push-ups to intensely target your chest muscles. This bodyweight exercise strengthens your pectorals, deltoids, and triceps effectively.

Intermediate
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Single Arm Push-up Supported Wall exercise targeting Chest and Pectoralis Major Clavicular Head
Compound

Single Arm Push-up Supported Wall

Master the single arm push-up with wall support. This advanced bodyweight exercise builds incredible chest, shoulder, and triceps strength while engaging

Advanced
ChestPectoralis Major Clavicular HeadBody weight
Push Up exercise targeting Chest and Pectoralis Major Sternal Head
Compound

Push Up

Master the classic push-up to build chest, shoulder, and triceps strength. This fundamental bodyweight exercise improves upper body endurance and core

Intermediate
ChestPectoralis Major Sternal HeadBody weight
Assisted Standing Triceps Dip exercise targeting Upper Arms and Pectoralis Major Sternal Head
Compound

Assisted Standing Triceps Dip

Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.

Intermediate
Upper ArmsPectoralis Major Sternal HeadLeverage machine
Dumbbell Complex Push-up Row Clean and Press exercise targeting Back and Chest
Compound

Dumbbell Complex Push-up Row Clean and Press

The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.

Advanced
BackChestDumbbell

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