Elevate Your Fitness: A Comprehensive Guide on How to Do Elevated Push Ups

Elevate your workout routine and take your push-ups to the next level with elevated push-ups. This dynamic variation offers a challenging yet rewarding way to engage your chest, shoulders, and triceps, while also strengthening your core and improving your overall fitness. If you’re looking for a way to spice up your workout routine and build impressive upper body strength, learning how to do elevated push-ups is a must.

The Benefits of Elevated Push Ups

Elevated push-ups offer a range of benefits that go beyond traditional push-ups. These benefits include:

• Increased difficulty: By elevating your hands, you increase the range of motion and the resistance your muscles need to overcome, leading to greater muscle activation and faster strength gains.
• Enhanced chest development: Elevated push-ups target your chest muscles more effectively, promoting greater muscle growth and definition.
• Improved core strength: The added instability of an elevated surface forces your core muscles to work harder to maintain balance and stability, leading to a stronger core.
• Increased shoulder stability: Elevating your hands challenges your shoulder muscles, improving their stability and reducing the risk of injuries.
• Versatility: Elevated push-ups can be easily modified to suit your fitness level, allowing you to progress gradually and achieve your goals.

Choosing the Right Elevation

The key to success with elevated push-ups lies in choosing the right elevation. Start with a low elevation, such as a step or a bench, and gradually increase the height as you get stronger. Here are some popular elevation options:

• Bench: A bench provides a stable and comfortable surface for beginners.
• Step: A step offers a slightly higher elevation, increasing the challenge.
• Box: Boxes come in various heights, allowing you to adjust the difficulty.
• Wall: Using a wall for elevated push-ups provides the highest elevation, offering a significant challenge.

Mastering the Form: A Step-by-Step Guide

Proper form is crucial for maximizing the benefits of elevated push-ups and preventing injuries. Follow these steps to master the technique:

1. Position Yourself: Stand in front of your chosen elevated surface, facing away from it. Place your hands shoulder-width apart on the surface, with your fingers pointing forward.
2. Step Back: Take a step back until your body forms a straight line from your head to your heels, ensuring your body is at a slight incline.
3. Lower Your Body: Slowly lower your body towards the surface, bending your elbows at a 45-degree angle. Keep your core engaged and your back straight.
4. Push Up: Push yourself back up to the starting position, extending your arms fully.
5. Repeat: Perform the desired number of repetitions.

Tips for Success

• Start Slowly: Begin with a lower elevation and gradually increase the height as you gain strength. Aim for 3 sets of 8-12 repetitions.
• Focus on Form: Maintaining proper form is crucial. Avoid rounding your back or locking your elbows.
• Engage Your Core: Keep your core engaged throughout the exercise to maintain stability and protect your spine.
• Breathe Properly: Inhale as you lower your body and exhale as you push up.
• Listen to Your Body: If you experience any pain, stop immediately and consult a healthcare professional.

Variations for Advanced Athletes

Once you’ve mastered the basic elevated push-up, you can challenge yourself with variations:

• Close-Grip Elevated Push-Ups: Place your hands closer together than shoulder-width apart to target your triceps more effectively.
• Wide-Grip Elevated Push-Ups: Place your hands wider than shoulder-width apart to engage your chest muscles more.
• Elevated Decline Push-Ups: Place your feet on an elevated surface and your hands on the floor to increase the challenge.
• Elevated Clap Push-Ups: Add an explosive element by clapping your hands together at the top of the movement.

Elevating Your Results: Incorporating Elevated Push Ups into Your Workout Routine

Elevated push-ups can be incorporated into various workout routines, including:

• Full-Body Strength Training: Include elevated push-ups as part of a full-body strength training program, alternating them with other exercises like squats, lunges, and rows.
• Chest and Triceps Days: Focus on building upper body strength by including elevated push-ups on chest and triceps days, combined with other exercises such as bench press, dips, and dumbbell flyes.
• Circuit Training: Incorporate elevated push-ups into a circuit training routine, alternating them with other exercises like burpees, mountain climbers, and jump squats.

Reaching New Heights: The Final Push

By incorporating elevated push-ups into your workout routine, you can unlock a new level of strength and fitness. Remember to start slowly, focus on proper form, and gradually increase the challenge. As you progress, you’ll experience the rewarding benefits of this dynamic exercise, achieving greater muscle growth, core strength, and overall fitness.

Top Questions Asked

Q: What are some common mistakes to avoid when doing elevated push-ups?

A: Common mistakes include rounding your back, locking your elbows, not engaging your core, and going too fast. Focus on maintaining proper form throughout the exercise.

Q: Can I do elevated push-ups if I am a beginner?

A: Yes, you can start with a low elevation and gradually increase the height as you get stronger. Focus on proper form and build up your strength gradually.

Q: How often should I do elevated push-ups?

A: Aim for 2-3 times per week, allowing for rest days in between. Listen to your body and adjust the frequency based on your fitness level and recovery needs.

Q: Are elevated push-ups safe for everyone?

A: While elevated push-ups can be beneficial for many, it’s important to consult with a healthcare professional before starting any new exercise program, especially if you have any underlying health conditions.