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Chest · Body Weight
Elevated Push Up
Elevated Push Up is an intermediate compound strength exercise that works the pectorals (chest), with the triceps and shoulders assisting. It needs only a step. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest · Pectoralis Major
Secondary muscles
- Triceps · Triceps Brachii
- Shoulders · Deltoids
How to do Elevated Push Up
- Place your hands on elevated surfaces just wider than shoulder-width apart. Position your feet together on the floor, forming a straight line from your head to your heels.
- Engage your core and lower your chest towards the elevated surfaces by bending your elbows, keeping them at a 45-degree angle from your body.
- Lower your body until your chest nearly touches the floor between the elevated surfaces, maintaining a straight back and tight core throughout the movement.
- Push through your hands to return to the starting position, fully extending your arms. Repeat the movement for the desired number of repetitions.
Form tips
- Perform the movement with control, lowering yourself slowly to maximize muscle activation and prevent injury.
- Breathe steadily throughout the exercise, exhaling as you push up and inhaling as you lower down.
- Avoid flaring your elbows out to the sides; keep them at a 45-degree angle to engage your chest and triceps more effectively.
Elevated Push Up alternatives
More pectorals exercises
Elevated Push Up FAQ
What muscles does Elevated Push Up work?
Elevated Push Up mainly works the pectorals in the chest (Pectoralis Major). The triceps and shoulders work as secondary muscles.
What equipment do you need for Elevated Push Up?
You need only a step.
How many sets and reps of Elevated Push Up should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Elevated Push Up good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Elevated Push Up burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Elevated Push Up?
Other exercises for the pectorals include Band Push-Up, Assisted Weighted Push Up, Resistance Band Assisted Push-Up and Suspension Trainer With Grips Decline Push-Up.
For developers
Use Elevated Push Up in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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