A raised-feet push-up that strengthens the chest, shoulders, triceps, and core.
- +Emphasizes upper chest and shoulders
- +Builds pressing strength without weights
- –Harder than standard push-ups
- –Can stress wrists and shoulders
This exercise targets:
Chest
Upper Chest
Middle Chest
Serratus
Shoulders
Front Delts
Side Delts
–
Triceps
Ratios are approximate and can vary depending on form and technique.
How to perform
- Place feet on a stable elevated surface (bench/step); start with a low height
- Hands on floor slightly wider than shoulders; fingers spread, wrists under shoulders
- Form a straight line head to heels; squeeze glutes and brace your core
- Keep neck neutral; look slightly ahead of your hands
- Bend elbows about 45° from your sides and lower chest toward the floor
- Lower until chest is just above the floor (or comfortable depth)
- Push through the heels of your hands to return; straighten arms without slamming joints
- Avoid hips sagging/piking, elbows flaring, or bouncing—move slow and controlled
