Elevanted Push-Up
- Synergist muscles
- Deltoid Anterior, Triceps Brachii
- Equipment
- Body weight
- Body part
- Chest
- Type
- Strength
The elevated push-up is a body-weight chest exercise that targets the pectoralis major (both the clavicular and sternal heads), with the front deltoids and triceps assisting the press. By raising your hands or feet on a sturdy surface you can scale the difficulty up or down, making it a versatile way to build pushing strength without any added weight.
How to do the Elevanted Push-Up
- 1Choose a stable elevation such as a bench, box, or step. Raising your hands makes the push-up easier; raising your feet makes it harder.
- 2Set your hands on the surface (or the floor, if your feet are elevated) slightly wider than shoulder-width, fingers pointing forward.
- 3Extend your legs behind you and form a straight line from your head to your heels, bracing your core and squeezing your glutes.
- 4Pull your shoulder blades down and back, and position your shoulders directly over your hands with arms fully extended.
- 5Lower your chest under control toward the surface, keeping your elbows tucked at roughly a 45° angle to your torso.
- 6Descend until your chest is just above the surface, keeping your body in one rigid line without sagging or piking.
- 7Press back up by driving through your palms until your arms are fully extended again.
- 8Complete your reps, then lower your knees to rest with control.
Form tips
- Keep your core braced and glutes squeezed throughout the set so your hips never sag or pike up.
- Tuck your elbows toward your ribs rather than flaring them straight out to protect your shoulders and load the chest.
- Adjust the elevation to match your strength: higher hands for more reps, elevated feet to overload the upper chest.
- Move at a controlled tempo, lowering for about two seconds and avoiding any bounce at the bottom.
- Use a stable, non-slip surface that won't shift or tip under your body weight.
Common mistakes
- Letting the hips sag toward the floor, which strains the lower back and removes tension from the chest and core.
- Piking the hips up to shorten the range of motion, which turns the press into a partial rep and cheats the chest.
- Flaring the elbows out to 90°, which places excess stress on the shoulder joints.
- Cutting the depth short instead of bringing the chest close to the surface, reducing the work done by the pecs.
- Using an unstable or slippery surface that can shift mid-rep and cause a fall.
Frequently asked questions
What muscles does the elevated push-up work?
It primarily works the chest (pectoralis major, both the clavicular and sternal heads), with the front deltoids and triceps assisting as synergists.
Is the elevated push-up easier or harder than a regular push-up?
It depends on what you elevate. Raising your hands reduces the load and makes it easier, while elevating your feet shifts more weight onto your upper body and makes it harder.
Is the elevated push-up good for beginners?
Yes. Setting your hands on a bench or box lets beginners build pushing strength with good form, then progress toward standard and feet-elevated push-ups over time.
How many sets and reps should I do?
Three to four sets of 8 to 15 reps works well for most people. Pick an elevation that lets you keep a straight body and full range of motion across every set.
Where should I feel the elevated push-up?
You should feel it mainly in your chest, with support from the front of your shoulders and the back of your arms. If you only feel your lower back, brace your core and squeeze your glutes to keep your body in a straight line.
