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Push-Ups With Feet Elevated

The Push-Ups With Feet Elevated primarily targets your Chest, with support from Shoulders, Triceps. It requires bodyweight and is best suited to beginner lifters.

Beginner level · Equipment: Bodyweight · Compound · Push

Primary muscles: Chest Secondary muscles: Shoulders, Triceps

How to perform Push-Ups With Feet Elevated

  1. Step 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. Step 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. Step 3. Lower yourself until your chest almost touches the floor as you inhale.
  4. Step 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. Step 5. After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

Frequently asked questions

How does elevating the feet change the focus of the push-up?

Elevating the feet shifts more of your body weight onto the upper limbs and emphasizes the clavicular head of the pectoralis major. This variation increases the total load compared to a standard flat push-up.

What is the most common form error when performing this movement?

The most frequent mistake is allowing the hips to sag, which puts unnecessary stress on the lumbar spine. Maintain a rigid plank position by actively engaging the glutes and core throughout the set.

How high should the feet be placed for optimal results?

A bench or step height of 12 to 18 inches is standard for most trainees. Increasing the height further will continue to shift the load toward the anterior deltoids and away from the chest.

How can a beginner progress toward performing elevated push-ups?

Beginners should master standard floor push-ups for high repetitions before elevating the feet. If the movement is too difficult, reduce the height of the foot platform to decrease the resistance.

What is the recommended set and rep range for building chest strength?

Perform 3 to 4 sets of 8 to 15 controlled repetitions to prioritize hypertrophy and strength. Focus on a full range of motion, ensuring the chest nearly touches the floor on every rep.

Sample sets & reps for Push-Ups With Feet Elevated

  • Beginner endurance: 3 sets × 8-12 reps, 60-90s rest. RPE 6-7, leave 3 reps in reserve.
  • Hypertrophy: 4 sets × 12-20 reps, 60s rest. RPE 8, last set to failure.
  • Conditioning: 3-5 sets × AMRAP for 30-45s, 30-60s rest. Steady pace, controlled tempo.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Chest exercises

  • Alternating Floor Press — kettlebell
  • Around The Worlds — dumbbell
  • Barbell Bench Press - Medium Grip — barbell
  • Barbell Guillotine Bench Press — barbell
  • Barbell Incline Bench Press - Medium Grip — barbell

See all Chest exercises →

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