Hands Elevated Push-Up 101 Video Tutorial
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Overview
The Hands Elevated Push-Up is a bodyweight exercise primarily targeting the chest while also engaging the abs, lats, triceps, shoulders, and glutes as secondary muscles. By placing the hands on an elevated surface such as a bench, chair, or table, the exercise reduces the load compared to a standard push-up, making it more accessible while still providing an effective upper-body workout. Maintaining a strong plank position throughout the movement ensures core stability and proper form, while lowering the chest toward the surface and pushing back up strengthens the chest and arms, improves shoulder stability, and activates multiple supporting muscles for overall upper-body conditioning.
How to Perform
Find a stable elevated surface such as a bench, chair, sofa, or sturdy table that can safely support your weight.
Position your hands on the edge of the surface, slightly wider than shoulder-width apart.
Extend your legs behind you so that your body forms a straight line from head to heels, keeping your core engaged and glutes tight to maintain a strong plank position.
Slowly bend your elbows and lower your chest toward the surface, controlling the movement without letting your hips sag or shoulders collapse.
Pause briefly at the bottom when your chest is close to the surface, then press through your palms to push your body back up to the starting position.
Keep your movements smooth and controlled, focusing on activating your chest, triceps, shoulders, and core throughout the exercise.
Breathe in as you lower yourself and exhale while pushing up, maintaining steady breathing to support strength and stability.
★ 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 body in a straight line from head to heels to maintain core stability.
Engage your abs and glutes throughout the movement to prevent sagging or arching of the lower back.
Lower yourself in a controlled manner rather than dropping quickly to maximize chest and triceps engagement.
Avoid flaring your elbows too wide; keep them at a comfortable angle to protect your shoulders.
Focus on pressing through your palms rather than just pushing with your arms to involve chest muscles more.
Maintain a steady, even breathing pattern: inhale on the way down, exhale on the way up.
Adjust the height of the surface to modify difficulty: higher surfaces make it easier, lower surfaces increase intensity.
Keep your shoulders away from your ears to prevent tension and promote proper form.
Avoid locking your elbows at the top to maintain tension in the muscles.
Perform the movement slowly and mindfully, focusing on muscle activation rather than speed or repetitions.
How Not to Perform
Do not let your hips sag or drop; this puts strain on the lower back and reduces core engagement.
Avoid lifting your buttocks too high, which shifts the focus away from the chest and triceps.
Do not flare your elbows excessively to the sides, as this can stress your shoulder joints.
Avoid bouncing or dropping your chest quickly onto the surface; it reduces muscle activation and can cause injury.
Do not lock your elbows at the top of the movement, which decreases tension on the target muscles.
Avoid shrugging your shoulders toward your ears; keep them stable to protect the shoulder joints.
Do not widen your hand placement too much, as it changes the movement pattern and reduces chest engagement.
Avoid shallow or incomplete range of motion; lower your chest close to the surface to fully engage the muscles.
Do not hold your breath; proper breathing supports muscle performance and stability.
Avoid performing the exercise too fast; slow, controlled movements maximize focus on the chest, triceps, and supporting muscles.
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.
