This exercise involves performing a push up with your feet elevated on a bench or step, which increases the difficulty and targets the upper chest and shoulders. The movement involves lowering your body towards the ground while keeping your core engaged and elbows close to your body, then pushing back up to the starting position.
Type
Strength
Equipment
Bench
Difficulty
Intermediate
Key Benefits
- Targets the lower chest muscles
- Increases upper body strength
- Improves core stability
- Engages triceps and shoulders
- Can be done with minimal equipment
- Variations can be added for increased difficulty
How to perform
- Start in a high plank position with your hands shoulder-width apart and your feet hip-width apart.
- Lower your body down to the ground by bending your elbows and keeping your body in a straight line.
- Once your chest is just above the ground, push yourself back up to the starting position.
- Place your hands on an elevated surface, such as a bench or step, to increase the difficulty of the exercise.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Chest
Primary
Triceps
Primary
Anterior Deltoid
Primary