Push-Ups With Feet Elevated
A beginner strength exercise for the chest, done with just your bodyweight.
- Main muscles
- Chest
- Also works
- Shoulders and Triceps
- Equipment
- Bodyweight
- Level
- Beginner
- Type
- Compound
- Movement
- Push
How to do the Push-Ups With Feet Elevated
- Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length.
- 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.
- Lower yourself until your chest almost touches the floor as you inhale.
- 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.
- After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Push-Ups With Feet Elevated
Decline Push-UpBodyweight · Beginner
Incline Push-UpBodyweight · Beginner
Incline Push-Up MediumBodyweight · Beginner
Incline Push-Up Reverse GripBodyweight · Beginner
Incline Push-Up WideBodyweight · Beginner
Isometric WipersBodyweight · Beginner
Push Up to Side PlankBodyweight · Beginner
Push-Up WideBodyweight · Beginner
Questions
What muscles does the Push-Ups With Feet Elevated work?
Mainly the chest, with the shoulders and triceps helping.
Is the Push-Ups With Feet Elevated good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the Push-Ups With Feet Elevated?
Good alternatives that train the chest: Decline Push-Up, Incline Push-Up, Incline Push-Up Medium or Incline Push-Up Reverse Grip.
How many sets and reps of the Push-Ups With Feet Elevated should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).