Feet-Elevated Push-Up
Muscles worked
Instructions
- 1Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length.
- 2Place your toes on top of a flat bench. This will allow your body to be elevated. Note: The higher the elevation of the flat bench, the higher the resistance of the exercise is.
- 3Lower yourself until your chest almost touches the floor as you inhale.
- 4Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
- 5After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Feet-Elevated Push-Up
The feet-elevated push-up is a variation of the standard push-up where the feet rest on a bench, increasing the body's incline and shifting more weight onto the upper body. In a plank position with hands about 90 cm apart and the toes resting on a bench, you lower your chest toward the floor while inhaling, then press firmly back up while squeezing the chest. The higher the bench used, the closer the angle gets to a reverse incline press and the greater the resistance felt, allowing you to increase difficulty without adding external load. It's an excellent bodyweight option to keep progressing once standard push-ups become too easy.
check_circleBenefits
- check_circleIncreases resistance compared to a standard push-up
- check_circleEmphasizes the upper chest and shoulders more
- check_circleLets you progress simply by adjusting bench height
lightbulbExecution tips
- lightbulbChoose a bench height suited to your current level
- lightbulbKeep the body aligned without arching the lower back
- lightbulbLower until your chest nearly touches the floor
- lightbulbSqueeze the chest hard at the top
warningCommon mistakes
- warningChoosing too high a bench before you're ready
- warningLetting the hips sag or pike up too high
- warningOnly lowering through a partial range of motion
- warningPlacing the hands too close together, hurting balance
helpFrequently asked questions
What bench height should beginners use?expand_more
Start with a low bench or even a step, then gradually increase height as you get stronger.
Does this variation replace the incline press?expand_more
Not exactly, but it mimics some of that logic in a bodyweight format, emphasizing the upper chest more.
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