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Elevanted Push-Up

Elevanted Push-Up

The Elevated Push-Up is a dynamic upper body exercise that targets the chest, shoulders, triceps, and core muscles. This variation of the traditional push-up adds an extra challenge, making it particularly effective for building strength and definition in the upper body. To perform an Elevated Push-Up, you'll need an elevated platform, such as a bench, step, or sturdy elevated surface. Begin by placing your hands on the elevated surface slightly wider than shoulder-width apart, with your shoulders directly above your wrists. Your legs should be fully extended behind you, creating a straight line from head to toe. From the starting position, lower your body towards the elevated surface by bending your elbows, keeping them close to your sides. Aim to lower your chest to the level of the platform, or as close as you can comfortably go. As you lower, engage your core and maintain a straight body alignment. Avoid letting your hips sag or rise too high. Once you've reached the lowest point, exhale and push through your hands to extend your elbows and return to the starting position. Focus on squeezing your chest and tricep muscles at the top of the movement. Repeat for the desired number of repetitions, maintaining proper form throughout. To increase the intensity of the exercise, you can elevate your feet on a separate platform or add a resistance band around your upper back to provide additional resistance. Remember to start with a platform height and modifications that suit your fitness level and gradually progress as you become stronger.

Instructions

  • Start by getting into a push-up position with your hands placed slightly wider than shoulder-width apart and your feet resting on an elevated surface such as a bench, step, or box.
  • Engage your core and keep your body in a straight line from head to heels.
  • Bend your elbows and lower your chest towards the ground, making sure to maintain a strong and stable core.
  • Push through your palms and straighten your arms to return to the starting position.
  • Repeat for the desired number of repetitions, ensuring proper form and alignment throughout the exercise.

Tips & Tricks

  • Engage your core muscles throughout the exercise to maintain stability and control.
  • Make sure to keep your elbows tucked in and your body in a straight line from head to toes.
  • Start with a modified version of the exercise, such as performing it with your knees on the ground, if full push-ups are too challenging.
  • Gradually increase the difficulty by performing the exercise with your feet elevated on a bench or stability ball.
  • Focus on maintaining proper form rather than the number of repetitions. Quality over quantity is key.
  • Incorporate variations of the elevated push-up, such as staggered hand placement or diamond push-ups, to target different muscles.
  • Use a comfortable surface to protect your wrists and palms during the exercise.
  • Don't forget to breathe throughout the movement, exhaling on the way up and inhaling as you lower your body.
  • Increase the intensity by adding resistance bands or weights to your elevated push-ups.
  • Always listen to your body and stop the exercise if you experience any pain or discomfort.
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