Feet Elevated Push Ups (How To, Muscles Worked, Benefits)

Feet Elevated Push-Ups are a challenging push-up variation that increases the demand on the chest, shoulders, and triceps by placing the feet on a raised surface.

The elevation shifts more weight forward, emphasizing the upper chest and shoulders while also requiring greater core stability.

Primary Muscles Worked: Chest (Pectoralis Major), Anterior Deltoids, Triceps
Secondary Muscles Worked: Core, Serratus Anterior
Equipment Needed: Bench, Box, or Step

How To Do Feet Elevated Push-ups

Step-by-Step Instructions

Set-Up:
- Place your feet on a sturdy bench, box, or step, and set your hands on the floor slightly wider than shoulder-width apart.
- Keep your body in a straight line from head to heels, core engaged, and glutes tight.
Execution:
- Lower your chest toward the floor by bending your elbows at about a 45° angle.
- Keep your elbows tucked slightly and your torso rigid.
- Press through your palms to return to the starting position, fully extending your arms at the top.
Tips for Proper Form:
- Keep your core tight; avoid letting your hips sag or rise.
- Lower under control; don’t let gravity drop you.
- Adjust elevation height to match your strength and mobility.

Key Benefits

Increases difficulty compared to standard push-ups.
Places more emphasis on the upper chest and shoulders.
Improves core stability under a greater forward load.

Modifications and Variations

Easier Option:
- Use a lower elevation for your feet.
- Perform regular push-ups on the floor.
Harder Option:
- Increase elevation height for more difficulty.
- Perform with a weighted vest or bands for added resistance.
- Try tempo reps (slow descent, explosive press).

Common Mistakes

Sagging Hips: Keep your core engaged to avoid low back strain.
Elbows Flaring Too Wide: Keep elbows at about 45° for shoulder safety.
Incomplete Range of Motion: Lower until your chest nearly touches the floor for full activation.

Reps and Sets Recommendations

For Strength: 3–5 sets of 6–10 reps with controlled tempo.
For Hypertrophy: 3–4 sets of 10–15 reps.
For Conditioning: 2–3 sets of 15–20 reps or perform for 30–45 seconds in circuits.

Feet Elevated Push-Up Alternatives

Want to add some variety to your workouts? Here are a few alternative options for Feet Elevated Push-Ups you might be able to try out.

Dumbbell Incline Bench

If you have a set of dumbbells, then Dumbbell Incline Bench may be a perfect substitution.

The range of motion is very similar and you’re able to more easily control the amount of resistance – something that could be very helpful for beginners.

Landmine Single Arm Press

Set up a landmine attachment (here is how to make your own with a tennis ball) and add weight to the open end of the barbell.

Standing in an athletic position, perform Single-Arm Landmine Presses with the bar. Can also be done kneeling to modify the press into more of a shoulder movement.

Med Ball Chest Pass

Stand in an athletic position with a lighter medicine ball (for most, 10-15 pounds will work well here). Extend the hips and aggressively chest pass the ball into the wall or to a partner. This should be fast and explosive.

Medicine Ball Chest Passes are also a great warm-up exercise for athletes getting ready for a bench day.