Elevated Pushups

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Equipment Needed
Flat surface, preferably without carpet.
Step Platform A long, rectangular platform accompanied by risers that allow you to adjust the height of the platform. The step platform can be used as a bench for weight training as well as for step aerobics.

Muscles Worked
Chest or Pectoralis
The pectoralis muscles are located in front of the rib cage and are comprised of the pectoralis major and pectoralis minor. The pectoralis major, or pecs, look like a fan across the chest. Attaching at the humerus and at the center of the sternum, the pecs bring the humerus across the sternum. The pectoralis minor are located underneath the pecs and move the shoulder forward.

Deltoids
The deltoid covers the shoulder and is made up of three heads, the anterior, lateral and posterior. While all three heads attach at the humerus, the anterior and lateral heads start at the collarbone and the posterior begins at the scapula. The deltoids move the arms in three directions, in front and up, to the sides and up and to the back and up.

Abdominals
The abdominal muscles are made up of four muscle groups, the transverse and rectus abdominus, external and internal oblique muscles. They are located at the front of the body between the ribs and pelvis. The transverse abdominus is the deepest of the four muscles and works to stabilize the trunk. The superficial muscles, the rectus abdominus is also referred to as the “six pack” and is responsible for moving the body between the ribcage and pelvis. The external oblique muscles, which are located on each side of the rectus abdominus, allow the trunk to twist to the opposite side of whichever external oblique is contracting. The internal oblique muscles are located just inside the hipbones and operate in the opposite way to the external oblique muscles. For example, twisting the trunk to the left requires the left hand side internal oblique and the right hand side external oblique to contract together.

Set up your platform so that it is high enough to add a significant challenge to your push up.
Place your toes on the platform with feet touching.
Walk your hands out until your body is in a straight line.
Place your arms underneath your shoulders, and keep your shoulder over your hands.
Hold your elbows close to your body and engage both your abdominals and quadriceps.
Your gaze is to the floor, neck in line with your spine.
Exhale to lower and touch your nose to the floor.
Inhale to come up.

Be sure to protect your lower back during this exercise by keeping your abdominal muscles engaged.
Be mindful not to arch your back.
Protect your wrists by keeping them at 90-degrees of your arms.
Move your to the floor as you fatigue.
Do not progress to the elevated push-up unless you have perfect form executing a regular push-up.

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