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Push-Ups With Feet Elevated
تمرين ضغط بالرجلين مرفوعتين
Target Muscles
Blue = primary · Gray = secondary
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- 1
Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length.
- 2
Place your toes on top of a flat bench. This will allow your body to be elevated. Note: The higher the elevation of the flat bench, the higher the resistance of the exercise is.
- 3
Lower yourself until your chest almost touches the floor as you inhale.
- 4
Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
- 5
After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.
Important tips
Squeeze your chest at the top of every rep.
Keep your elbows on a steady path — no mid-rep flaring.
Lower under control — the eccentric builds the muscle.
