Push-Ups With Feet Elevated
The Push-Ups With Feet Elevated is a beginner compound movement that activates 3 muscle groups simultaneously. It primarily targets the Chest, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The chest handles the primary load during this movement. The shoulders and triceps assist as stabilizers throughout the range of motion.
How to Push-Ups With Feet Elevated
- 1
Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length.
- 2
Place 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
Lower yourself until your chest almost touches the floor as you inhale.
- 4
Using 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
After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Push-Ups With Feet Elevated work?
The Push-Ups With Feet Elevated primarily works the Chest. Secondary muscles include the Shoulders, Triceps, which assist during the movement.
Is the Push-Ups With Feet Elevated good for beginners?
Yes, the Push-Ups With Feet Elevated is suitable for beginners. Start with light weight to master the 5-step form before adding load.
What equipment do I need for the Push-Ups With Feet Elevated?
You need no equipment — just your bodyweight to perform the Push-Ups With Feet Elevated. This makes it ideal for home workouts.
Track Your Progress
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