Hands-elevated push-up

The hands-elevated push-up is a variation on the classic push-up where the hands are placed on a bench or other elevated surface. Having the hands higher than the feet makes it easier than push-ups on the floor, but also puts the emphasis more on the triceps. It can be used as a substitute for floor push-ups or as a mechanical dropset after maxing out on floor push-ups.

Benefits

  1. Builds size and strength in the triceps and chest muscles
  2. Effective substitution for push-ups in any workout
  3. Great for burn-out sets at the end of a chest or triceps workout
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Hands-elevated push-up Images

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Hands-elevated push-up Instructions

Hands-elevated push-up muscle diagram
  1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
  2. Place your hands on the bar, with your hands about shoulder width apart.
  3. Position your feet back from the bar with arms and body straight. This will be your starting position.
  4. Keeping your body straight, lower your chest to the bar by bending the arms.
  5. Return to the starting position by extending the elbows, pressing yourself back up.