Elevated Push-Up

Muscles worked

Setup

1. Place your hands on the floor slightly wider than shoulder-width apart.
2. Carefully place your feet behind you on the elevated step or bench.
3. Align your body in a straight line from head to heels, engaging your core and glutes.
4. Position your shoulders directly over your wrists.

How to do it

1. Inhale as you lower your chest toward the floor by bending your elbows at a 45-degree angle.
2. Lower yourself until your chest is just above the floor, maintaining a rigid torso.
3. Exhale as you push through your palms to return to the starting position.
4. Maintain a controlled tempo, taking roughly two seconds to lower and one second to push back up.

Form checklist

• Keep your hips level; do not let them sag or pike upward.
• Maintain a neutral neck by looking at a spot on the floor slightly ahead of your hands.
• Keep your elbows tucked at a 45-degree angle rather than flaring them out to the sides.
• Ensure your core remains braced to prevent lower back arching.

Pro tips

• Focus on 'screwing' your hands into the floor to create external rotation and stabilize the shoulder joint.
• At the top of the movement, push through the floor to fully protract your shoulder blades for serratus anterior engagement.

Make it harder

• Add a 3-second pause at the bottom of the repetition to increase time under tension.
• Increase the height of the step to further shift the load onto the upper chest and shoulders.

Frequently asked

What muscles does the elevated push-up work?

The elevated push-up primarily targets the pectorals, and also works the rotator cuff and serratus anterior as secondary muscles.

What equipment do you need for the elevated push-up?

The elevated push-up requires no equipment — just your body weight.

Is the elevated push-up good for beginners?

The elevated push-up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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