Bodyweight Elevated Push Up

A push-up with hands raised on a bench or box that scales the difficulty down — the cleanest beginner push-up regression.

Chest Bodyweight Strength

Step by step

1. Place your hands on a sturdy bench or box slightly wider than shoulder width.
2. Walk your feet back until your body forms a straight line from head to heels at an incline.
3. Brace your core, squeeze your glutes, and pull your shoulder blades back and down.
4. Lower your chest toward the bench under control with elbows tracked at about 45 degrees from your torso.
5. Pause briefly when your chest is just above the bench, keeping full-body tension throughout.
6. Press back up explosively through the palms until your arms lock out, then reset for the next rep.

Muscles and equipment

Target muscle

Mid chest

Secondary muscles

Triceps

Equipment

Bodyweight

Type

Strength

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