Box Push Up

A modified push-up performed with hands elevated on a box or bench, reducing the load on the upper body and making the exercise more accessible for beginners.

Instructions

1. Place your hands on the box or bench, positioning them slightly wider than shoulder-width apart.
2. Walk your feet back until your body forms a straight line from head to heels.
3. Keep your core tight, glutes engaged, and maintain a neutral spine throughout the movement.
4. Lower your body by bending your elbows, bringing your chest toward the box in a controlled manner.
5. Lower until your chest nearly touches the box or your elbows reach approximately 90 degrees of flexion.
6. Push through your hands to extend your elbows and return to the starting position.
7. Repeat for the target number of reps.

Tips

• A higher box height reduces the difficulty; adjust the height to match your current strength level.
• Maintain a straight body line throughout the movement to maximize chest activation and core engagement.
• Keep your elbows at a 45-degree angle from your body rather than flared out to the sides.
• Control the descent and push explosively on the ascent, maintaining tension throughout the movement.
• Progress by lowering the box height as your strength increases, eventually transitioning to standard push-ups.
• Keep your head neutral; avoid looking up or down which can compromise spinal alignment.