The elevated push-ups, or raised foot pumps or even Declined push up are a variation of the classic push-ups. This exercise targets the upper part of the pectoral muscles and the triceps. A little more difficult than the classic push-ups, this exercise can be used as a replacement for the barbell bench press for those who train without equipment at home. In fact, this exercise can be performed at body weight and at home.
How do I do this exercise?
Place your feet on a ball. Placing your feet on a swiss ball will increase the difficulty of the exercise and work the stabilizing muscles. Place your hands on the ground shoulder-width apart and stretch your arms.
Lower your arms until your chest almost touches the floor and then without stopping, while breathing in. Then push back to the starting position while exhaling. Repeat the same movement until you finish your series. The 2 phases are more effective in continuous tension, in a slow and controlled way.
Tips for pumps
- Breathe in on the way down and out on the way up.
- Keep your body aligned and as sheathed as possible throughout the movement.
Variants
- You can place your feet on another support than the ball: a small bench, a chair or a step for example. This will give you more stability. Moreover, if you begin, do not start with the ball but rather with a more stable support.
- To add difficulty, you can put on a weighted vest or try to perform the exercise with push-up handles. However, before making this movement harder, you will need to master the basic movement.
CAUTION: Decrease the height of the bench if you feel pain in your shoulders or wrists. The movement should be slow and controlled and the body should be well supported when performing the push-ups.
Find this exercise in the following program:
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