Push-Ups With Feet Elevated

A push-up variation with feet elevated on a bench or step, increasing upper chest and shoulder emphasis and overall difficulty.

Instructions

1. Place your hands on the floor about 36 inches apart, holding your torso up at arm’s length.
2. Place your toes on top of a flat bench to elevate your body.
3. Keep your body in a straight line from head to heels.
4. Lower yourself until your chest almost touches the floor as you inhale.
5. Using your pectoral and shoulder muscles, press your upper body back up to the starting position.
6. Squeeze your chest as you exhale and reach the starting position.
7. Pause briefly at the top and repeat for the prescribed number of repetitions.

Tips

• The higher the elevation of the bench, the greater the resistance and difficulty.
• Elevated push-ups place more emphasis on the upper chest and anterior shoulders.
• Maintain a completely straight body line to prevent lower back injury.
• Control the movement throughout and avoid dropping quickly.
• Progressively increase bench height as your strength improves.