A push-up where the feet are elevated, putting more emphasis on the upper chest and shoulders.
- +Targets upper chest and shoulders
- +Adds variety to push-up routine
- +No special equipment
- –Can be tough for beginners
- –Risk of shoulder strain if done incorrectly
- –Requires a stable surface for feet
This exercise targets:
Chest
Upper Chest
Middle Chest
Serratus
Shoulders
Front Delts
Side Delts
–
Triceps
Ratios are approximate and can vary depending on form and technique.
How to perform
- Place feet on a stable elevated surface (bench/step); start with a low height
- Hands on floor slightly wider than shoulders; fingers spread, wrists under shoulders
- Form a straight line head to heels; squeeze glutes and brace your core
- Keep neck neutral; look slightly ahead of your hands
- Bend elbows about 45° from your sides and lower chest toward the floor
- Lower until chest is just above the floor (or comfortable depth)
- Push through the heels of your hands to return; straighten arms without slamming joints
- Avoid hips sagging/piking, elbows flaring, or bouncing—move slow and controlled