Feet-Elevated Push-Up: how to do it right
In short: Decline push-ups with your feet raised: a multi-joint movement that targets the upper chest with maximum tension at mid-range.
How to do it, step by step
- 1Place your feet on a stable support, hands on the floor slightly wider than shoulder-width.
- 2Body aligned in a plank: brace your abs and glutes, don't arch your lower back.
- 3Bend your elbows to bring your chest toward the floor, elbows about 45 degrees from your torso.
- 4Lower until your chest almost grazes the floor, with no pause at the bottom.
- 5Push in a continuous, controlled way to come back up, without locking your elbows out harshly.
- 6Keep a steady rhythm and slow the lowering phase slightly.
The mistake to avoid
Don't let your hips pike up. Keep your body aligned.
Other common mistakes
- Hips sagging or butt too high: brace your trunk to hold a rigid plank and send the effort to your pecs.
- Elbows flaring too far out: keep them at 45 degrees to protect your shoulder and better target the upper chest.
- Cutting the range short at the top of the chest: lower until you almost graze the floor to fully recruit the muscle at mid-range.
- Bouncing at the bottom or a sharp lockout at the top: stay continuous and controlled so you don't lose the central tension.
Muscles worked
- Main:
- Chest
- Supporting:
- Front delts, Triceps
The upper chest (clavicular head) is the prime mover, loaded by the incline of your body. The front delt (anterior deltoid) is heavily involved in flexion and adduction of the humerus. The triceps extend the elbow at the end of the push. Your core (abs, lower back, glutes) stabilizes the trunk in the plank position.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- 30° Incline Barbell Bench Press ›
- Low-Anchored Band Incline Press ›
- 30° Incline Dumbbell Press ›
- Decline Push-Up on Handles ›
- Barbell Bench Press ›
Frequently asked questions
How do I do this exercise?
Feet on a stable support, hands on the floor a bit wider than shoulder-width. Body aligned in a plank, abs and glutes braced, no arching of the lower back. Bend your elbows to about 45 degrees from your torso, lower until you almost graze the floor, then push in a continuous way without a sharp lockout at the top.
How low should I go?
Lower until your chest almost grazes the floor, with no pause at the bottom. The tension is maximal at mid-range, elbows around 90 degrees: that's where it pushes the hardest. Don't lock out at the top and don't bounce at the bottom, keep the movement fluid and continuous through the whole range you control.
I don't feel anything, is that normal?
You should feel the upper chest and front delt working. The higher your feet, the more the emphasis moves up to the upper chest: start low and raise the height gradually. Slow the descent to 3 seconds to extend the time under tension in the mid-range zone.
How fast should I do the movement?
Slow the descent over 2 to 3 seconds as your chest approaches the floor, then push firmly but under control. It's the braking on the way down that puts the upper chest under tension, not the speed on the way up.
How should I breathe?
Breathe in as you lower, when your chest approaches the floor. Breathe out during the push, as you pass the hard zone at mid-range. Keep your belly braced the whole time, lock your trunk like a plank so you don't arch your back.