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Chest · Intermediate

Feet Elevated Push Up

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

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Feet Elevated 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. 01Place both feet on a stable bench and your hands on the floor beneath or slightly outside your shoulders.
  2. 02Brace your trunk and glutes so your body forms a straight line from head to heels.
  3. 03Bend your elbows and lower your chest while keeping shoulders and hips level.
  4. 04Press through both hands to full elbow extension without allowing your lower back to sag.
  5. 05Reset the plank and repeat through the same controlled depth.

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Variations

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

Harder progressionSuspended Feet Elevated Push UpEasier regressionPush-UpHarder progressionExercise Ball Feet Elevated Push UpRelated variationBodyweight Triceps Extension from Plank PositionRelated variationBosu Ball Push UpRelated variationDecline 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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