VARIATIONS
Hands-Elevated Push-Up
Hands rest on a sturdy bench or box
This beginner strength exercise targets the chest and triceps by reducing the load compared to floor push-ups. Elevating the hands shifts emphasis slightly toward the lower pectorals while building pressing endurance.
HOW TO DO IT
- Place your hands on a sturdy bench or box slightly wider than shoulder-width.
- Walk your feet back until your body forms a straight line from head to heels.
- Lower your chest toward the edge of the elevation by bending your elbows.
- Keep your elbows tucked at a 45-degree angle relative to your torso.
- Press firmly through your palms to return to the starting position.
COMMON MISTAKES
- Letting the hips drop or pike up during the movement.
- Flaring the elbows out too wide instead of tucking them.
- Stopping short of touching the chest to the elevation.
TIPS
- Squeeze your glutes and quads to prevent your hips from sagging.
- Touch your chest to the edge of the surface for full range of motion.
- Keep your neck neutral by looking at the floor just ahead of your hands.
DETAILS
- Muscles
- Chest
- Equipment
- Bench
- Type
- Strength Training
- Difficulty
- Beginner
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Push up
- Arms
- Both
- Hand placement
- Flat palms
- Grip width
- Wide
- Body position
- Plank / front support
- What is raised
- Hands elevated
SIMILAR EXERCISES
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