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Positive push-ups with slight elevation

The elevated positive push-up bridges the gap between the easier beginner's female push-up and the classic version. You only need a small platform to incorporate this exercise into your training program, requiring minimal equipment.

Muscles stressed during positive push-ups

In the upward-facing push-up, our primary emphasis is on the major chest muscle (musculus pectoralis major). However, using an elevation predominantly targets the lower regions of the chest muscles. The triceps (musculus triceps brachii) and the anterior part of the deltoid muscle (musculus deltoideus pars clavicularis) also play a role in the proper execution of the upward-facing push-up. Nevertheless, in this variation, the shoulder muscles are only of secondary importance.

Execution of push-ups with elevation

The fundamental sequence of movement remains consistent, even in this chest muscle workout. Further information regarding body posture and the execution process is accessible below.

Body position

Commence by assuming the standard starting position for push-ups. Lower yourself to your knees, position your arms beneath your shoulders, and extend your legs. Ensure that your body forms a straight line. However, your hands should be elevated. Emphasizing muscle tension is crucial, especially during the positive phase of the push-up.

Movement execution

Move your entire body downward step by step until your chest hovers just above the elevation. Subsequently, push your body back up without diminishing the muscle stimulus through momentum. Exhale during this motion, and keep your arms slightly bent in the final position.

Stressed muscles and common mistakes

Further insights into the engaged muscles and common errors during the execution of the Positive Push-Up with a slight elevation can be found on the "Push-Ups" webpage.

Alternative variants to positive push-ups with a slight increase

To make your training more diverse, you also have the option to incorporate similar exercises or additional variations of the Positive Push-Up with a slight elevation.

Wide push-ups with a focus on the chest

Increasing the distance between your hands during push-ups results in greater engagement of the chest muscles. This is why wide push-ups primarily target the chest and place less strain on the triceps, unlike other push-up variations.

Easy push-ups for beginners (women's push-ups)

The most effortless way to perform push-ups is in a kneeling position. This form is particularly suitable for beginners and is sometimes informally referred to as "modified push-ups" or "knee push-ups." This variation is often used to gradually ease into standard push-ups.

pushups

A classic exercise for home workouts is undoubtedly the push-up. When it comes to strengthening the chest muscles, the push-up is indispensable. After all, you can perform it anywhere without any equipment. Additionally, there are numerous variations that target different parts of your chest. However, it is rare that this exercise is executed correctly. If you perform the movement improperly, you will not fully tap into your physical potential and risk potential injuries. Push-ups not only strengthen your chest and triceps but also engage the middle part of your chest. Furthermore, they also work your shoulder muscles.

Negative push-ups

The downward-facing push-up is a chest muscle exercise that is particularly suitable for beginners in strength training. Although it is easy to perform, the downward-facing push-up proves to be highly effective. This exercise primarily targets the upper part of the chest muscles and the triceps. For beginners, the downward-facing push-up can sometimes be challenging. However, when you elevate your feet, this exercise variation becomes an extremely effective option for home workouts.