Feet Elevated Push-Up
Primary
Chest
Secondary
Shoulders, Triceps, Core
Equipment
Bodyweight
Difficulty
Intermediate
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your chest, the Feet Elevated Push-Up is a solid intermediate-level pushing movement in the compound category. Use for upper chest emphasis without equipment.
Everything You Need to Know About the Feet Elevated Push-Up
The Feet Elevated Push-Up is a intermediate difficulty exercise that targets your Upper chest (pectoralis major clavicular head). It's a popular choice for building strength and muscle in these areas. When should you use it? Use for upper chest emphasis without equipment. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters wanting bodyweight upper chest training. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Feet Elevated Push-Up
Primary
Secondary
Stabilizers
Feet Elevated Push-Up form guide
- 1
Place your feet on a bench or elevated surface behind you.
- 2
Position your hands slightly wider than shoulder-width on the floor.
- 3
Keep your body in a straight line from head to heels.
- 4
Lower your chest toward the floor by bending your elbows.
- 5
Go until your chest nearly touches the ground.
- 6
Push back up to the starting position with control.
What are the best tips for the Feet Elevated Push-Up?
Higher elevation increases upper chest and shoulder emphasis.
Keep your core tight to maintain proper body alignment.
Lower the elevation if the movement is too challenging.
Focus on controlled movement rather than speed.
What are common Feet Elevated Push-Up mistakes to avoid?
Letting hips sag toward the ground during the movement.
A compromised back position during the Feet Elevated Push-Up puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Placing hands too far forward or back relative to shoulders.
A poor grip during the Feet Elevated Push-Up limits how much force you can produce and puts your wrists in a weak position. Set your grip before you start the rep, and keep your wrists stacked over your forearms.
Not going through full range of motion to the floor.
Cutting the range of motion short on the Feet Elevated Push-Up means your Upper chest (pectoralis major clavicular head) never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
Flaring elbows too wide which stresses shoulders.
Letting your elbows drift wide during the Feet Elevated Push-Up shifts load onto your shoulder joint instead of your Upper chest (pectoralis major clavicular head). Keep them tucked at about 45 degrees to protect your rotator cuff and keep tension where it belongs.
Is the Feet Elevated Push-Up right for you?
Intermediate lifters wanting bodyweight upper chest training.
How to Program the Feet Elevated Push-Up
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 10-15 reps. Rest 60-90s.
What are good alternatives to the Feet Elevated Push-Up?
Decline Push-Up
Incline Push-Up
Push-Up
Other Variations
- Decline Push-Up
- Box Elevated Push-Up
- TRX Push-Up
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Feet Elevated Push-Up — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Ensure the elevated surface is stable and secure.
- Start with lower elevation and progress gradually.