Push-Ups With Feet Elevated

Push-Ups With Feet Elevated is a strength - inclined bodyweight press exercise involving Pectoralis major, Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Pectoralis major, Triceps brachii
Secondary muscles: Anterior deltoid, Serratus anterior, Rectus abdominis, Gluteus maximus
Exercise type: Strength - inclined bodyweight press

Exercise technique

Support
Place your toes on a sturdy, nonslip bench.
Hands
Place your hands slightly wider than your shoulders in line with the shoulder position.
Alignment
Create a straight line from head to heels and brace your abdominals.
Lower
Bend your elbows at a comfortable diagonal angle to your torso and bring your chest toward the floor.
Limit
Stop at the bottom without sagging your lower back or letting your shoulders fall forward.
Press
Push the floor away and extend your elbows to raise your body together.
Breathing
Inhale as you lower; exhale as you rise.

Key technique points

Choose bench height according to your strength.
Lower your hips together with your chest.
Do not reach your head toward the floor.
Press through your whole palms.
Do not block natural shoulder-blade movement at the top.
Do not let the foot support slide.

Common mistakes

Dropping the hips

Do not let the elevated-foot load sag your lower back and break body alignment.

Reaching the head forward

Do not bring your forehead toward the floor instead of your chest.

Elbows fully flared

Do not force an uncomfortable wide angle on your shoulders.

Bench too high

Do not choose a lever that prevents a controlled chest press.

Partial ascent

Do not perform repeated short repetitions without extending your elbows under control.

Pushing with the feet

Do not add leg momentum by bending and extending your knees.

Frequently asked questions