Elite Physique The New Science of Building a Better Body

Feet-Elevated Push-Up
HORIZONTAL PUSH
The feet-elevated push-up is the first progression from a standard push-up. In this
version, your feet will rest on a box or bench, which shifts a greater percentage of your
body weight through your shoulders and arms. This exercise also places a greater
emphasis on the upper (i.e., clavicular) portion of the pectorals to increase muscle
mass in that area.
HOW TO DO IT
1. Get into the top position of a push-up, with your hands on the floor slightly wider
than shoulder-width apart (see figure a). Your feet are approximately hip-width
apart and resting on a box or step that’s up to 24 inches (60 cm) high. Your body
is aligned from neck to ankles.
2. Bend your elbows and lower your body as one unit until your chest is near the
floor (see figure b).
3. Push back up and repeat.
a
b
ADVANTAGES
• Elevation shifts a greater percentage of body weight to your chest and shoulders.
• It increases muscle activation of the upper portion of the pectorals.
COACHING CUE
It is common for people to lose stiffness throughout their anterior core. Maintain tension
from neck to ankles to prevent any sagging of the midsection.
162