Push-Ups with Feet Elevated on Long Side of Bench

Differentiation: Mechanics

This variation of a Push-Up is unique from other Feet Elevated Push-Ups because | your feet are elevated on the long side of a flat bench. The bench is stable and reduces the need to maintain balance, | (like you would need to do if your feet were elevated on the short side of the bench). Not focussing on balancing allows you to focus on each contraction in your pectorals. Maximizing contraction increases the overall strength and definition of your pectorals. You have more room to move you feet when using the wide side of the bench.

Starting Position

To get into starting position, do this...

1) Locate a movable flat bench.

2) Lie face-down on the floor...

3) Position your hands with your elbows bent and palms down beside your shoulders.

4) Bring your feet upward and onto the bench, with your toes bent on the pad.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as you push your upper body off the floor...

3) ...until you are level with the bench.

4) Hold this position for a count of one second.

5) Then, inhale as you slowly lower your upper body back to the floor.

6) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your back, legs and head straight.

Gear Advice

Some guys choose to use an aid for push-ups when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add precision/an extra factor to this exercise, we have listed a link below to a Harbinger brand Padded Handle Push-Up Bars - which you can order from Amazon dot com. You take this with you to the gym or perform this exercise at home.

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