Push-Ups With Feet Elevated – Chest exercise

Muscles Targeted

• Primary Muscles: Pectoralis major (chest), deltoids (shoulders), triceps brachii (back of the arms).
• Secondary Muscles: Serratus anterior, core muscles (abdominals and obliques), and the stabilizing muscles in your legs and lower back.

Benefits

• Increased Upper Body Strength: Elevating your feet enhances the engagement of the upper body muscles, particularly the shoulders and chest.
• Improved Core Stability: This exercise requires significant core activation to maintain proper form, leading to stronger abdominal muscles.
• Enhanced Muscle Endurance: By challenging the muscles more intensely, it helps improve muscular endurance over time.
• Greater Range of Motion: Elevating the feet allows for a deeper descent, which can increase the range of motion and muscle engagement.

Equipment Needed

• A sturdy elevated surface such as a bench, box, or step.

Step-by-Step Instructions

• Starting Position:
  1. Place your hands on the floor shoulder-width apart.
  2. Position your feet on an elevated surface, ensuring your body forms a straight line from your head to your heels.
  3. Engage your core to stabilize your body.
• Descent Phase:
  1. Slowly lower your body towards the floor by bending your elbows.
  2. Keep your elbows at a 45-degree angle to your body.
  3. Descend until your chest is just above the ground.
• Ascent Phase:
  1. Push through your palms to extend your arms and lift your body back to the starting position.
  2. Maintain a straight body line and avoid sagging your hips or arching your back.
• Repetition:
  1. Perform the desired number of repetitions while maintaining proper form throughout each rep.

Common Mistakes to Avoid

• Sagging Hips: Ensure your core is engaged to keep your body in a straight line.
• Flared Elbows: Keep your elbows at a 45-degree angle to your body to avoid shoulder strain.
• Inadequate Depth: Lower your body until your chest is just above the ground to maximize muscle engagement.
• Rapid Reps: Perform each rep slowly and with control to maintain proper form and maximize the effectiveness of the exercise.

Variations and Modifications

• Feet Elevated Push-Ups with a Stability Ball: Place your feet on a stability ball to further challenge your core stability.
• One-Legged Feet Elevated Push-Ups: Lift one leg off the elevated surface to increase the difficulty and engage the core even more.
• Handstand Push-Ups: For advanced practitioners, handstand push-ups can be a progression from feet elevated push-ups, emphasizing shoulder strength and balance.

Tips for Optimal Performance

• Warm up adequately before performing this exercise to prepare your muscles and joints.
• Focus on maintaining a strong core throughout the movement to protect your lower back.
• Perform the exercise slowly and with control to maximize muscle engagement and minimize the risk of injury.
• Ensure the elevated surface is stable and secure before starting the exercise.

Safety Considerations

• If you experience any pain in your shoulders, wrists, or lower back, stop the exercise immediately and reassess your form.
• Gradually increase the height of the elevation to avoid overloading your muscles and joints.
• Always use a non-slip surface to prevent accidents and injuries.

Conclusion

Push-Ups With Feet Elevated is an excellent exercise for increasing upper body strength, improving core stability, and enhancing overall muscular endurance. By following proper form and incorporating variations, you can effectively target multiple muscle groups and achieve your fitness goals.