A Typical Session
22 Min
Warm-up
5m
Main Set
12m
Cooldown
5m
9 kcal
/ min (est.)
3 × 10
sets × reps
Why this exercise
Difficulty: Intermediate
Targets the upper chest and shoulders more effectively by shifting body weight to the upper region.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
10
Rest
60s
How to Perform
- 1.Place your feet on an elevated surface like a bench or step.
- 2.Get into a push-up position with your hands slightly wider than shoulder width.
- 3.Lower your chest toward the ground until it nearly touches.
- 4.Push back up while maintaining a straight body line.
Pro Tips
- •Keep your core tight to avoid sagging hips.
- •Control the lowering phase for maximum muscle tension.
- •Use a stable surface for foot elevation.
Equipment
Bench or elevated surface
Safety
Avoid over-arching your lower back. Reduce elevation if you feel shoulder discomfort.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.