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Bodyweight Elevated Push Up 8s · no sound

Bodyweight Elevated Push Up

A push-up with hands raised on a bench or box that scales the difficulty down — the cleanest beginner push-up regression.

Primary muscle
Chest
Equipment
Bodyweight
Difficulty
Intermediate
Movement
Push
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How to do it

  1. Place your hands on a sturdy bench or box slightly wider than shoulder width.
  2. Walk your feet back until your body forms a straight line from head to heels at an incline.
  3. Brace your core, squeeze your glutes, and pull your shoulder blades back and down.
  4. Lower your chest toward the bench under control with elbows tracked at about 45 degrees from your torso.
  5. Pause briefly when your chest is just above the bench, keeping full-body tension throughout.
  6. Press back up explosively through the palms until your arms lock out, then reset for the next rep.

Common mistakes

  • Letting the hips sag down or piking up, which breaks the straight body line and loads the back.
  • Flaring the elbows out wide, which strains the front shoulders and reduces chest engagement.
  • Cutting the depth short instead of bringing the chest close to the bench, which removes most of the chest work.
  • Using a surface that is too high — turns the push-up into a near-standing motion with little load.

Muscles worked

Primary
Chest
Secondary
Triceps

Same movement, other equipment

Barbell Bench Press Intermediate Barbell Bench Press Chest Barbell Barbell Floor Press Intermediate Barbell Floor Press Chest Barbell Barbell High Incline Bench Press Intermediate Barbell High Incline Bench Press Chest Barbell Barbell Incline Bench Press Intermediate Barbell Incline Bench Press Chest Barbell

Similar exercises

Archer Push-Up Advanced Archer Push-Up Chest Bodyweight Bodyweight Knee Push Ups Beginner Bodyweight Knee Push Ups Chest Bodyweight Decline Push Up Beginner Decline Push Up Chest Bodyweight Incline Dumbbell Flyes With A Twist Intermediate Incline Dumbbell Flyes With A Twist Chest Bodyweight Incline Push Up Beginner Incline Push Up Chest Bodyweight

Good to know

What muscles does the Bodyweight Elevated Push Up work?
Mainly the chest. It also works the triceps.
What equipment do you need for the Bodyweight Elevated Push Up?
None. It is a bodyweight exercise.
Is the Bodyweight Elevated Push Up good for beginners?
GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Bodyweight Knee Push Ups.

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