Instructions

1

Start in a plank position with hands placed on elevated platforms (blocks/boxes) positioned slightly wider than shoulder-width apart, body forming a straight line from head to heels, core engaged and neutral spine maintained

2

Establish a stable grip on both platforms with hands directly under shoulders, engage core muscles and glutes to maintain rigid body alignment, feet positioned hip-width apart on the ground for stability

3

Lower body by bending elbows and allowing them to track outward at approximately 45 degrees from the body, descend chest toward the space between the two platforms in a controlled manner until chest nearly touches the level between blocks, maintain rigid torso without hips sagging

4

Press through hands to extend elbows and drive body upward back to starting position, squeeze pectoralis major at the top of the movement, maintain neutral spine throughout the pressing motion and return to full arm extension

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESAnterior Deltoids, Triceps, Serratus Anterior, Rectus Abdominis

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

The Elevanted Push-Up is an incredibly effective Strength movement designed to fully engage the Pectoralis Major. By utilizing Body weight, this exercise emphasizes a deep stretch and a powerful contraction, making it a cornerstone for anyone looking to optimize their Chest development.

Benefits

Reduces the likelihood of Chest injuries by reinforcing connective tissue strength.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Improves overall Chest stability and proprioception during heavy loads.

Common Mistakes

Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
Losing core tension, leading to poor spinal alignment and reduced power output.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Chest.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Pectoralis Major.

Pro Tips

If you feel this primarily in your joints rather than the Pectoralis Major, instantly lower the weight and readjust your Body weight setup.

Exercise Variations

Dumbbell Elevanted Push-Up
Cable Elevanted Push-Up
Banded Elevanted Push-Up

Beginner Tips

If you are new to the Elevanted Push-Up, focus on mastering the movement pattern with zero weight before adding Body weight.

Elevanted Push-Up