Elevated Push-Up
Elevated Push-Ups: Easier than floor push-ups, this exercise builds chest and arm strength. Great for beginners!
The Elevated Push-Up is a compound exercise that mainly works the chest and triceps, with help from the shoulders and back. You'll need: box.
Required Equipment
Elevated Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Boxer Muscle (serratus anterior)
Elevated Push-Up Variations and Alternatives
How to do the Elevated Push-Up
Place two sturdy low blocks slightly wider than shoulder-width apart. They must support your weight without sliding or tipping; roughly four inches of elevation is a useful starting point.
Put your palms flat on the blocks with your fingers comfortably spread. Step your feet back onto your toes and straighten your knees.
Brace your abdominals and glutes to hold a straight line through your legs and torso. Keep your neck comfortable and your gaze slightly ahead of your hands.
Bend your elbows and lower your chest between the blocks under control. Let your elbows angle naturally away from your sides without forcing them to flare.
Descend until your chest passes slightly below hand height within a comfortable shoulder range. Keep your hips aligned with your torso rather than sagging or lifting them.
Press through your palms to raise your chest and hips together, returning to straight arms. Let your shoulder blades move naturally throughout the repetition.
Repeat with control. Use a comfortable depth and stop if you feel joint pain; do not force a deeper stretch simply because the blocks allow it.
Elevated Push-Up FAQs
What muscles does the Elevated Push-Up work?
The Elevated Push-Up mainly works the chest and triceps, with help from the shoulders and back. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Elevated Push-Up?
Box.
Is the Elevated Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Elevated Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Elevated Push-Up variations and alternatives?
Similar exercises include the Weighted Push-Up, Box Decline Kneeling Push-Up, Decline Kneeling Push-Up and Decline Push-Up.
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