Feet-Elevated Push-Up

PushBWBox

Push-up with feet raised on a bench or box, increasing the load on the upper chest and shoulders — the standard bodyweight progression toward pike push-ups and handstand work.

Demo: Exercise library demo

Sets

3

Reps

10-15

Rest

1 min

Contraindications

None significant.

Setup

Feet on a bench or box, hands on the floor slightly wider than shoulder-width.

Execution

  1. 1Lower the chest with elbows at roughly 45 degrees
  2. 2Keep the body in a straight line despite the incline
  3. 3Press back up to full extension
  4. 4Avoid letting the hips sag or rise

Key cues

  • Straight line from head to heels
  • Elbows tucked at 45 degrees
  • Higher feet = more shoulder/upper-chest emphasis
  • Control the descent fully

Common faults

  • Sagging hips
  • Rising the hips to cheat the range of motion
  • Flaring elbows
  • Neck craning

Tweaks

  • Gradually raise the elevation over time
  • Combine with a band for accommodating resistance
  • Progress toward the pike push-up by raising hips higher

Regressions

Standard Push-Up

Progressions

Pike Push-Up

Muscles

Primary: Pectoralis Major (Clavicular Head), Anterior Deltoid, Triceps Brachii

Secondary: Core

Sources

Attribution: General calisthenics canon