Push-Ups With Feet Elevated

The Push-Ups With Feet Elevated is a compound strength exercise using only your body weight. It primarily targets the chest, with the shoulders and triceps working as secondary muscles. Suitable for beginners.

Updated July 24, 2026

Primary Muscles

chest

Secondary Muscles

shoulders triceps

Level

beginner

Mechanic

compound

Equipment

body only

Instructions

Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length.
Place your toes on top of a flat bench. This will allow your body to be elevated. Note: The higher the elevation of the flat bench, the higher the resistance of the exercise is.
Lower yourself until your chest almost touches the floor as you inhale.
Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.