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Feet-Elevated Push-Ups — Technique Guide

Learn the feet-elevated push-up step by step, the no-gym stand-in for the bench press that gets harder the higher your feet go.

The sets 4 sets × 6–10 reps, to near failure · superset with Resistance Band Rows: after each set of push-ups, rest 1 minute, then do a set of rows

Technique reference

The push-up
Lower about 2 seconds down until your chest is one to two inches from the floor
Elbows tucked about 45° from your torso — not flared straight out
Press drive the floor away through your palms and finish with your elbows locked
Plank rigid the entire time — no sag, no pike

As you push, think “Plank that moves.”

Setup
  • Hands on the floor shoulder-width, wrists directly under shoulders
  • Feet up on a chair, bench, or low couch — the higher the feet, the harder the press
  • Squeeze glutes, brace core; your body is one straight line from head to heels
  • Shoulder blades pulled down and slightly back — no shrugging up to the ears
Avoid — the push-up
  • Sagging hips — instant lower back strain
  • Piking your butt up to make the rep easier
  • Flaring elbows to 90° — wrecks shoulders over time
  • Half reps — your chest needs to come close to the floor

For the first few weeks, leave 2–3 reps in the tank on every set. Mechanics first, then load (feet height or a loaded backpack). If form breaks down on the last rep of a set, that was the right last rep.

At the gym? See the Bench Press guide.

Progressive Overload

How to keep getting stronger on this lift, week after week

Without weights, load doesn’t add itself, so progress the other levers: more reps first, up to 10 on every set, then raise your feet higher, or slow the lowering to 3–4 seconds. Pull one lever at a time, then climb back up the reps.

When it stalls. Log every session — sets, reps, and how you made each rep harder. If a number drops two sessions in a row, that’s your body asking for a deload: take one easier week, then resume the climb. “Beat last time” is the whole game — one more rep, or the same reps made a little harder.