Push-Ups With Feet Elevated

Chest

Push-Ups With Feet Elevated

LevelBeginner EquipmentBodyweight MechanicCompound ForcePush

A push-up with your feet raised on a bench, shifting emphasis toward the upper chest and shoulders.

Strength

Primary musclesChest

Secondary musclesShoulders Triceps

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 4.0 kcal/min

Estimate range 17–29 kcal (±25 %)

Muscle mass worked11 %

Effort during a set6.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Body-weight exercise: your whole body is the load, so heavier people burn more.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Place your feet on a bench or sturdy step and your hands on the floor slightly wider than your shoulders.
2Walk your hands into a straight-body plank position.
3Brace your abs and squeeze your glutes.

How to perform

1Lower your chest toward the floor while keeping your body straight.
2Keep your elbows angled about 45 degrees from your torso.
3Stop just above the floor.
4Press back up to straight arms.
5Repeat.