Exercises

Feet-elevated push-up

Place your feet on a low step and your hands on the floor. This demanding push-up variation emphasizes the upper chest alongside the front delts and triceps.

Feet-elevated push-up with the toes of both feet on a low stable step, hands on the floor and a straight body.

No gym equipment · Low stable step

Source: PureGym · Decline Push Ups

Step by step

  1. First control ordinary floor push-ups. Use a low, stable, non-slip step that cannot tip or slide.
  2. Place both palms on the floor slightly wider than shoulder-width, then put both toes securely on the step.
  3. Brace your torso and keep your head, hips and heels aligned. Bend your elbows diagonally back to lower your chest toward the floor.
  4. Stop at a depth you can control and press back up without sagging or raising your hips.
  5. At the end, lower your knees carefully to the floor and take your feet off the step.

Common mistakes

  • Using a high or unstable foot support before controlling the movement.
  • Sagging at the hips, raising the pelvis or flaring the elbows straight sideways.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.