The hands-elevated push-up is a variation on the classic push-up where the hands are placed on a bench or other elevated surface. Having the hands higher than the feet makes it easier than push-ups on the floor, but also puts the emphasis more on the triceps. It can be used as a substitute for floor push-ups or as a mechanical dropset after maxing out on floor push-ups.
Benefits
- Builds size and strength in the triceps and chest muscles
- Effective substitution for push-ups in any workout
- Great for burn-out sets at the end of a chest or triceps workout
- Type: Strength
- Main Muscle Worked: Chest
- Equipment: Body Only
- Level: Beginner
Chest
Directions:
- Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
- Place your hands on the bar, with your hands about shoulder-width apart.
- Position your feet back from the bar with arms and body straight. This will be your starting position.
- Keeping your body straight, lower your chest to the bar by bending the arms.
- Return to the starting position by extending the elbows, pressing yourself back up.
Hands-elevated push-up Images
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