Push-Ups With Feet Elevated

Push-Ups With Feet Elevated is a beginner-level compound in the strength category that primarily works the chest. It also recruits the shoulders and triceps. It is performed with bodyweight.

How to do it

1. 1Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length.
2. 2Place your toes on top of a flat bench. This will allow your body to be elevated. Note: The higher the elevation of the flat bench, the higher the resistance of the exercise is.
3. 3Lower yourself until your chest almost touches the floor as you inhale.
4. 4Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
5. 5After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Press through the full range and avoid snapping the joints into lockout.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.