Hands-Elevated Push-up
Easy
Also known as: Incline Push-Up · Elevated Hands Push-Up
Expert Advice
Support height controls difficulty: higher hand placement makes the push-up easier. Choose a height that lets your chest and hips move together without your lower back sagging.
How-to-do Steps
- Place both palms on a box, sturdy step, stair or chair seat.
- Set hands slightly wider than shoulders and walk your feet back onto your toes.
- Keep your legs extended and your body straight from head to heels.
- Bend both elbows, lowering your chest toward the support within a comfortable range.
- Press through both palms together until your arms straighten without snapping your elbows.
- Repeat for the prescribed reps, inhaling down and exhaling as you press.
Common Mistakes
- Hips sagFix: tighten your abdomen and glutes to keep your trunk aligned.
- Elbows flare straight sidewaysFix: angle them comfortably back as you lower.
Coach Cues
Move as one unitChest toward the supportPress through both palms
Short reminders to keep in mind during every set.
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Muscles Worked
Hands-Elevated Push-up primarily targets the Chest, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest60%
Secondary
Shoulders15%
Triceps25%
Equipment
Body Weight
Exercise Type
Strength
Why Level 2?
Easy
Elevated hands reduce pressing demand, but keeping the body aligned requires basic strength and control.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Hands-Elevated Push-up work?
Hands-Elevated Push-up primarily targets the Chest. Secondary muscles involved include Shoulders, Triceps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Hands-Elevated Push-up?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Hands-Elevated Push-up suitable for beginners?
Yes, Hands-Elevated Push-up is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Hands-Elevated Push-up?
Hips sag: tighten your abdomen and glutes to keep your trunk aligned. Elbows flare straight sideways: angle them comfortably back as you lower.
