Feet-Elevated Push-Up

Raising your feet shifts the emphasis to the upper chest and increases the load compared with the standard push-up.

• Compound
• Bodyweight
• Intermediate

How to do it

• Feet on a bench, body in a straight line
• Lower your chest towards the floor with your elbows at about 45°
• Press keeping your core braced

Sets, reps and tempo

Ranges: 8–15 reps · 1–3 RIR

Tempo: Lower for 2–3 s into the stretch and press with intent

Common mistakes

• Letting your hips sag
• Flaring your elbows too much

Muscles worked

Primary

• Chest

Secondary

• Triceps
• Shoulders

Alternatives

• Decline Push-Up (feet elevated)
• Incline Dumbbell Press