Push ups are one of the most effective exercises for building upper body strength, but did you know that elevating your feet during push ups can take your workout to the next level? Feet elevated push ups are a challenging variation of the classic exercise that requires more strength and stability. In this article, we'll discuss the benefits of feet elevated push ups, how to do them with proper technique, and some variations to try.
Benefits of Feet Elevated Push Ups
Feet elevated push ups target the chest, shoulders, triceps, and core muscles. These push ups require more activation of the upper body muscles and core than regular push ups. This increased activation means more muscle fibers are recruited, leading to greater muscle growth and strength gains.
Feet elevated push ups also improve shoulder stability and mobility. The elevated position forces the shoulders to work harder to maintain proper alignment, which can help prevent injuries and improve overall shoulder health.
Lastly, feet elevated push ups can increase the difficulty of your workout without the need for additional equipment. This makes them a great option for at-home workouts or when you're short on time.
Technique for Feet Elevated Push Ups
To perform feet elevated push ups, you'll need a stable elevated surface such as a bench, chair, or step. Here's how to do it:
- Place your hands on the ground shoulder-width apart and your feet on the elevated surface.
- Engage your core and lower yourself down until your chest touches the ground.
- Push yourself back up to the starting position.
- Repeat for the desired number of reps.
Make sure to keep your body in a straight line and your elbows close to your body. Avoid letting your lower back sag or your hips pike up.
Variations of Feet Elevated Push Ups
Once you've mastered the basic feet elevated push up, you can try these variations to keep your workout challenging:
- Single-leg feet elevated push ups: Perform feet elevated push ups with one foot off the ground to increase the challenge and stability required.
- Weighted feet elevated push ups: Hold a weight plate or dumbbells on your back to increase resistance and muscle activation.
- Spiderman feet elevated push ups: Bring your knee to your elbow on each rep to target your obliques and add a cardio element to the exercise.
Conclusion
Feet elevated push ups are a challenging variation of the classic exercise that offer numerous benefits for upper body strength and stability. By mastering the proper technique and trying out different variations, you can take your push up game to the next level. Give them a try during your next workout!