Elevated Push Up
Description
The elevated push up, also called the decline push up, places your feet on an elevated surface like a bench or box. The decline body angle shifts emphasis from the lower chest to the upper chest and shoulders, increasing the difficulty compared to standard push ups. It is a strong stepping stone toward harder push up variations.
Muscle Group
Equipment Required
Elevated Push Up Instructions
- Position a sturdy box or bench behind you.
- Place your feet on the box and your hands on the floor in a high plank position.
- Set your hands shoulder-width apart with elbows extended.
- Brace your core hard and squeeze your glutes.
- Lower your chest toward the floor by bending the elbows.
- Continue down until your chest nearly touches the floor.
- Press back up by extending your elbows.
- Squeeze your chest at the top.
Elevated Push Up Form & Visual
Elevated Push Up Benefits
- Targets upper chest and shoulders
- Harder than standard push ups
- Builds chest, triceps, and front delts
- No equipment beyond a box
- Stepping stone to advanced push up variations
- Develops core strength
Elevated Push Up Muscles Worked
- Pectoralis major (upper fibers)
- Anterior deltoid
- Triceps brachii
- Core stabilizers
Elevated Push Up Variations & Alternatives
- Push Up
- Decline Push Up
- Pike Push Up
- Handstand Push Up
