Description:

The elevated push-up is a variation of the standard push-up where your feet are placed on an elevated surface, increasing the difficulty and emphasizing the upper chest and shoulders.

Benefits:

Elevated push-ups help to increase upper body strength, particularly in the upper chest and shoulders. They also engage the core muscles more intensely due to the elevated position.

Profile:

Equipment:	Bench or Elevated Surface
Type:	Bodyweight
Tempo:	2-1-2-0
Level:	Intermediate

Muscles:

Classification:

Utility:	Basic
Mechanics:	Compound
Force:	Push

Instructions:

• Step 1: Place your feet on an elevated surface such as a bench or step, and assume a plank position with your hands on the floor, slightly wider than shoulder-width apart.
• Step 2: Keep your body in a straight line from head to heels, engaging your core.
• Step 3: Lower your body by bending your elbows until your chest nearly touches the ground.
• Step 4: Push through your hands to return to the starting position.
• Repeat the movement for the desired repetitions.

Common Mistakes:

• Sagging hips
• Flaring elbows
• Inconsistent range of motion
• To avoid these mistakes, maintain a strong core, keep your elbows at a 45-degree angle, and ensure full range of motion on each rep.

Variations:

• Standard Push-up
• Decline Push-up
• Diamond Push-up
• Wide Grip Push-up
• One-arm Push-up
• Plyometric Push-up

Links to each will be provided as they are added to the website.

Safety Tips:

• Always perform a proper warm-up before doing elevated push-ups.
• Start with a lower elevation if you are a beginner and progress as you build strength.
• If you have any pain or discomfort, stop the exercise and speak with a trainer.

Additional Information:

Elevated push-ups are an excellent way to increase the intensity of your push-up routine. By varying the elevation, you can target different parts of your chest and shoulders, making it a versatile addition to your upper body workouts.

EXERCISES