Elevated Push-Up
The Elevated Push-Up is a variation of the classic push-up that helps you train your upper body more intensely. By placing your feet on an elevated surface, you increase the difficulty and place more emphasis on your upper chest muscles and shoulders.
Execution
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1
Find a stable elevated surface such as a bench, a step, or a sturdy box.
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2
Place your hands on the floor shoulder-width apart and your feet on the elevated surface.
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3
Engage your abdominal muscles and keep your body in a straight line from your head to your heels.
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4
Lower your body by bending your elbows until your chest almost touches the floor.
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5
Push yourself back up to the starting position by straightening your arms.
Benefits
- Increased intensity compared with the standard push-up.
- More focus on the upper chest muscles and shoulders.
- Improved core stability due to the elevated position of the feet.
- Flexibility in training intensity by adjusting the height of the elevated surface.
Common Mistakes
- ! Failing to keep your body tight, which can lead to unnecessary strain on your lower back.
- ! Lowering too deeply, which may overload the shoulders.
- ! Allowing the elbows to flare out too far, which increases pressure on the shoulders.
Primary Muscles
This exercise primarily targets the chest muscles (pectoralis major), triceps, and the front of the shoulders (anterior deltoids). The abdominal muscles and muscles in the lower back are also engaged for stability.
Possible Alternatives
- For beginners: Lower the height of the elevated surface or perform the exercise without an elevated surface to reduce the intensity.
- For advanced trainees: Increase the height of the elevated surface or add a weighted vest to make the exercise more challenging.
- Also try the Decline Push-Up for variety, placing your hands on the elevated surface while keeping your feet on the floor.
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