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Chest · Intermediate

Elevator Push Up

Pressing drill building chest, shoulder, and triceps strength with bodyweight.

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Elevator Push Up demonstration

Exercise overview

Training details

ChestShouldersTricepsCore

Equipment

Bodyweight

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Begin in a rigid push-up plank with hands under or slightly outside the shoulders and feet set for balance.
  2. 02Lower to the first prescribed depth and pause without allowing the hips or head to sag.
  3. 03Continue to the next pause and then reach the bottom position with the elbows tracking comfortably.
  4. 04Press upward through the same staged levels, stopping briefly at each point while the body moves as one unit.
  5. 05Finish at full arm extension, reset your brace, and repeat without bouncing between levels.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionPush-UpRelated variationBodyweight Triceps Extension from Plank PositionRelated variationBosu Ball Push UpRelated variationDecline Push-UpRelated variationDive Bomber Push UpRelated variationDrop Push-Up

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell FlyComparable substituteBench PressComparable substituteDumbbell Deep Push up and Renegade RowComparable substituteDumbbell Renegade RowComparable substituteCable Triceps PushdownComparable substituteDiamond Push-Up

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