Push-Ups With Feet Elevated
How to do the 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.
How to program the Push-Ups With Feet Elevated
Sets and reps
As a compound movement, the Push-Ups With Feet Elevated responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Push-Ups With Feet Elevated is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Push-Ups With Feet Elevated work?
The Push-Ups With Feet Elevated primarily targets the Chest. It also recruits the Shoulders, Triceps as supporting muscles.
What equipment do I need for the Push-Ups With Feet Elevated?
You need Body Only. Difficulty level: Beginner.
How many sets and reps of the Push-Ups With Feet Elevated should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
