Elevated Push-up 3 to 1
Starting Posture
Begin in a traditional push-up position with your hands on the ground and your feet elevated on a sturdy object such as a bench or step. Keep your body in a straight line from head to heels, engaging your core and glutes.
How to Exercise
Lower your body towards the ground by bending your elbows, keeping them close to your sides. Push back up to the starting position, fully extending your arms. Perform 3 push-ups in this elevated position, then move one hand onto the bench or step and perform 3 more push-ups. Continue this pattern until you have done one push-up with each hand elevated.
Breath Control
Inhale as you lower your body towards the ground and exhale as you push back up to the starting position. Focus on maintaining steady and controlled breathing throughout the exercise.
Common errors
A common error with the elevated push-up 3 to 1 is allowing your hips to sag or your back to arch, which can put unnecessary strain on your lower back. Another mistake is rushing through the exercise without focusing on proper form, leading to ineffective results.
Weights
No weights are needed for this bodyweight exercise, but you can increase the challenge by using a higher elevation or adding resistance with a weight vest or resistance bands.
Grips
Maintain a neutral grip with your hands shoulder-width apart during the push-ups. Keep your wrists in line with your elbows to reduce strain on the joints.
Variations
To make the elevated push-up 3 to 1 easier, you can start with a lower elevation or perform the push-ups on your knees. To make it more challenging, increase the height of the object you are using to elevate your feet or add a clap between each push-up for explosive power.
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Keep your core engaged and your body in a straight line throughout the exercise to ensure proper form and engage the correct muscles. Make sure the object you are using to elevate your feet is stable and secure to prevent any accidents. If you are new to this exercise, start with a lower elevation and gradually increase the height as you build strength.
Cautions
Avoid arching your back or letting your hips sag during the push-ups, as this can lead to strain or injury. If you experience any pain or discomfort, stop the exercise immediately and consult a fitness professional.