Foot-Elevated Push-Up 101 Video Tutorial
0
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Foot-Elevated Push-Up is a challenging bodyweight exercise that primarily targets the chest while also engaging the shoulders and triceps as secondary muscles. By elevating the feet on a stable surface, more emphasis is placed on the upper chest and front shoulders, increasing the intensity compared to a standard push-up. This compound movement works multiple joints, including the shoulders and elbows, and requires core stability to maintain proper body alignment throughout the exercise. It is an effective push-focused exercise for building upper-body strength and improving muscular endurance without the need for equipment.
How to Perform
Begin by placing your feet on a stable elevated surface, such as a bench or step, while your hands are on the floor slightly wider than shoulder-width apart.
Extend your legs fully so that your body forms a straight line from your head to your heels, keeping your core engaged and back flat.
Position your hands so that your fingers point forward and your elbows are slightly bent, ready to support your weight.
Slowly lower your chest toward the floor by bending your elbows, keeping them at about a 45-degree angle from your torso.
Keep your head neutral and gaze slightly ahead to maintain alignment of your spine.
Lower down until your chest is just above the floor or as far as your mobility allows, without letting your hips sag or arch your back.
Press through your palms to extend your elbows and push your body back up to the starting position, keeping your core tight and body straight.
Repeat for the desired number of repetitions, maintaining controlled and steady movement throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core tight throughout the movement to prevent your hips from sagging or lifting.
Maintain a straight line from head to heels to ensure proper form and reduce strain on the lower back.
Avoid flaring your elbows out too wide; keep them at about a 45-degree angle from your torso.
Control the lowering phase to maximize chest engagement and prevent momentum from taking over.
Breathe in as you lower your chest and exhale as you push back up.
Ensure your feet are stable on the elevated surface to maintain balance and prevent slipping.
Start with a lower elevation if you’re new to the exercise to build strength safely.
Focus on pressing through your chest and shoulders rather than just relying on arm strength.
How Not to Perform
Do not let your hips sag or lift too high, as this reduces chest activation and strains the lower back.
Avoid flaring your elbows out excessively; this can stress your shoulders and take focus away from the chest.
Do not use momentum to push up; uncontrolled bouncing reduces effectiveness and increases injury risk.
Avoid locking your elbows at the top, which can place unnecessary stress on the joints.
Do not arch your neck or look forward excessively; keep a neutral head position to protect your spine.
Avoid placing your feet on an unstable or slippery surface to prevent falls and injuries.
Do not let your core relax; a loose core reduces stability and chest engagement.
Avoid lowering your chest too quickly or too shallow; controlled depth ensures proper muscle activation.
Do not widen or narrow your hand placement excessively; improper width shifts focus away from the chest.
Avoid holding your breath; proper breathing maintains energy and improves muscle activation.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
