Instructions:
- 1Place your hands on an elevated surface, a bit wider than shoulder width
- 2Lower your body toward the surface by bending your arms
- 3Push your body up until your arms are fully extended
- 4Pause at the top for a moment
- 5Lower your body and repeat for chosen repetitions
Tips:
- Keep your body in a straight line from head to toe
- Focus on a slow and controlled movement
- Don't let your hips sag
- Inhale as you lower your body, exhale as you push up
Elevated Push-Up: A Powerful Chest Exercise
The elevated push-up, also known as raised push-ups, is an effective bodyweight exercise primarily targeting the chest muscles, particularly the pectoralis major clavicular head and the pectoralis major sternal head. This variation of the traditional push-up not only enhances muscle engagement but also increases the challenge for individuals looking to improve their strength and conditioning.
When comparing elevated push-ups vs regular push-ups, one significant difference is the angle of the body, which shifts the emphasis onto the upper chest and shoulders. This angle can lead to greater muscle activation, making it a fantastic addition to any workout routine focused on building upper body strength.
To perform the elevated push-up with proper form, follow these steps:
- Find a sturdy platform or elevated surface, such as a bench or step.
- Place your hands shoulder-width apart on the elevated surface and extend your legs behind you, balancing on your toes.
- Keep your body in a straight line from head to heels, engaging your core.
- Lower your chest towards the surface, ensuring elbows are at a 45-degree angle from the body.
- Push back up to the starting position, squeezing your chest at the top of the movement.
For those searching for elevated push-up alternatives, consider incline push-ups or decline push-ups, which also engage different parts of the chest and shoulders. If using elevated push-up bars is an option, they can enhance your range of motion, giving your chest an even more intense workout.
As a progressive exercise, elevated push-ups can be integrated into various training regimens, including CrossFit. Many enthusiasts in communities like Reddit share their experiences and tips on incorporating elevated push-ups into their training sessions, discussing their benefits and comparisons to other push-up variations.
Whether you’re a beginner looking to improve your push-up form or a seasoned athlete seeking to challenge yourself further, the elevated push-up is an excellent exercise for chest development, strength building, and overall fitness enhancement.