Place your hands on a bench, box, or elevated platform.
Position your hands slightly wider than shoulder-width apart.
Walk your feet back until your body forms a straight line.
Brace your core and squeeze your glutes.
Keep your head in a neutral position.
Bend your elbows and lower your chest toward the platform.
Keep your elbows at approximately 45 degrees to your body.
Lower until your chest is close to the surface.
Push through your hands to return to the starting position.
Repeat for the desired number of repetitions.
PT Will Duru’s Perspective
The elevated press-up is one of the best exercises for learning proper push-up technique.
I often use this exercise with beginners because raising the hands reduces the amount of bodyweight you have to lift. This allows you to build strength while maintaining good form.
The elevated press-up still trains the chest, shoulders, triceps, and core, making it an effective upper-body exercise for almost any fitness level.
Add this exercise to your training if you are working towards full push-ups, improving upper-body strength, or building confidence with bodyweight exercises.
About PT Will Duru
PT Will Duru is a Personal Trainer, Founder of the 12REPS strength training app, and holds a Sport and Exercise Science BSc (Hons).
Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.
Exercise Benefits
Builds chest strength
Strengthens the shoulders and triceps
Develops core stability
Helps beginners progress toward full push-ups
Improves upper-body endurance
Requires minimal equipment
Can be adjusted to suit different fitness levels
Frequently Asked Questions
Is the elevated press-up good for beginners?
Yes. It is one of the best push-up progressions because it reduces the amount of bodyweight being lifted.
What muscles do elevated press-ups work?
They primarily target the chest, shoulders, triceps, and core.
How high should the platform be?
Higher platforms are easier. Lower platforms increase difficulty and move you closer to a standard push-up.
Can elevated press-ups build muscle?
Yes. When performed consistently and close to fatigue, they can help build muscle and strength.
How many reps should I perform?
Aim for 8 to 20 repetitions depending on your strength level and training goals.