Elevated Push-Up

Elevated Push-Up Instructions

1. Equipment Needed:

   • Two sturdy objects (such as small boxes or dumbbells) that can support your body weight and are approximately 12-18 inches high.

2. Starting Position:

   • Place the two boxes or elevated objects on the ground shoulder-width apart.

   • Kneel in front of the boxes and place your hands on top of them, ensuring your wrists are aligned with your shoulders.

   • Extend your legs back until your body forms a straight line from your head to your heels. Your feet should be touching the ground, and your body should be in a plank position.

3. Body Alignment:

   • Keep your neck neutral by gazing slightly forward, not allowing your head to hang or lift too high.

   • Engage your core muscles to maintain stability and prevent sagging or arching of your lower back.

   • Your feet can be together or slightly apart depending on your comfort.

4. Movement:

   • Inhale as you bend your elbows and lower your chest toward the boxes. Keep your elbows at about a 45-degree angle from your body to protect your shoulders.

   • Lower until your chest is just above the boxes, ensuring your body remains straight throughout.

   • Exhale as you push through your palms to raise your body back to the starting position. Fully extend your arms without locking your elbows.

5. Repetitions:

   • Aim to complete 8-12 repetitions for 2-3 sets, depending on your fitness level. Rest for 30-60 seconds between sets.

6. Tips for Success:

   • Start with a comfortable height for the boxes that allows you to maintain good form.

   • If you're new to exercising, consider modifying the push-up by lowering the height of the boxes or starting on your knees until you build strength.

   • Focus on controlled movements, keeping a steady pace throughout the exercise.