Elevated push ups are freaking awesome!
Push ups are a compound exercise which some are good at, others are like pro’s and then there’s the people who struggle to get out a few. I would say I’m in the “good at it” category but you can read more about that here annnnnnd you’ll also see 7 awesome ways to make your push ups harder!! Elevated IS one of them!
I don’t know if it’s confusing for you, but I call these push ups both elevated, and decline. There’s actually a lot of exercises that have multi-names in the fitness industry. Sometimes I stick to a certain name I like, for example, donkey kicks – there’s like 6 names for that exercise! But then there’s other times, like the elevated push up, where I use different names to describe the same exercise.
This exercise could be known as an elevated push up, because your feet are elevated during the push up.
This exercise could also be known as the decline push up, because while completing the push up, you’re working in a decline.
See what I mean. Multi!
HOW TO DO THE ELEVATED PUSH UP
Or ya know, decline push up. 😉
+ elevate your feet on a bench – or in this case, a chair
+ fully extend your legs, place your hands shoulder width apart with your palms flat on the floor and your arms fully extended
+ engage your core and bend both elbows, lowering your chest towards the floor
+ GO LOOOOOOOOWWWWWWWWW aiming to almost touch the floor with your chest, without drooping your back
+ use your triceps and chest muscles to push yourself back into the starting position
+ keep your back flat throughout – engaging your core properly will help this
MAKE IT A WORKOUT:
TRY: Doing as many as you can for 60 seconds. Rest for 60 seconds and repeat for a total of 5 minutes of work, or 10 minutes total.
TIP: If you’re still learning push ups, or working to increase how many push ups you can do, begin with the decline push up, complete as many as you can during the 60 second period, but if you can’t go the full minute, walk forward with your hands, drop your knees to the floor and continue your push ups from your knees until the 60 seconds are up.
Then you can rest for 60 seconds and begin back in the decline and keep working through this way.
Over time you’ll build more strength and you can keep pushing yourself for more and more! It’s like a never-ending thing with fitness, you always want more!!
So when it comes to push ups, do them all the time. I’m not meaning every day or every workout, just incorporate them into your workouts throughout your program.
They. Are. Awesome.
Really, no matter how you do them, push ups are incredible. They are great for building total upper body strength, and giving you a muscle pump in your entire upper body, and I bet you’d even be shocked at just how much muscle you have!