Quick Answer
Feet-Elevated Push-Up is a intermediate strength exercise that targets your chest and shoulders. It uses only your bodyweight. Place feet on elevated surface.
Video Tutorial
How to Perform the Feet-Elevated Push-Up
- 1
Place feet on elevated surface.
- 2
Hands floor slightly wider than shoulders.
- 3
Body straight head-heels.
- 4
Lower chest towards floor.
- 5
Push back up.
- 6
Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Feet-Elevated Push-Up isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Feet-Elevated Push-Up work?
The Feet-Elevated Push-Up primarily works your chest and shoulders. Secondary muscles include the triceps and core.
What equipment do I need for the Feet-Elevated Push-Up?
The Feet-Elevated Push-Up needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Feet-Elevated Push-Up suitable for beginners?
The Feet-Elevated Push-Up is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Feet-Elevated Push-Up should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Feet-Elevated Push-Up every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train chest and shoulders more frequently, alternate harder and easier variations and keep overall weekly volume moderate.