Hands Elevated Press-Up
The hands elevated press-up is a standard press-up with your hands on a box or bench, so you push a lighter share of your bodyweight. It builds the chest and triceps and teaches you to hold a firm, straight body position. It suits beginners working towards floor press-ups, and anyone who wants a joint-friendlier, higher-rep chest exercise.
Muscles worked
The Hands Elevated Press-Up mainly works your chest and triceps, with your abs and anterior delts helping.
Setting up
- Choose a sturdy bench, box or step that won't slide or tip. Brace it against a wall or put it on a non-slip floor. The higher the surface, the easier the exercise.
- Place your hands on the edge, slightly wider than shoulder-width, with fingers spread and pointing forward or slightly out.
- Walk your feet back until your body forms one straight line from head to heels, with your arms straight and your hands under your shoulders. Keep your feet close together or hip-width apart.
- Brace your abs as if you were about to be nudged in the stomach, and look at a spot just ahead of your hands so your neck stays in line with your spine.
How to do the Hands Elevated Press-Up
- Start in the top position with your arms straight, your body in a straight line and your abs braced.
- Take a breath in and begin to bend your elbows, keeping them at roughly 45 degrees from your body rather than flared out to the sides.
- Lower over about two to three seconds, keeping your body rigid, so your chest travels down towards the box rather than your hips or head.
- Stop when your chest just touches the box, without resting your weight on it.
- Breathe out and push the box away from you, driving through your palms to straighten your arms with power.
- Finish with your arms fully straight, without snapping the elbows back, and reset your brace before the next rep.
Form tips
- Imagine you are trying to screw your hands into the box, pushing outwards. This helps keep your elbows tucked and your chest working.
- Keep your abs tight and your ribs pulled down so your lower back doesn't dip. Think of a moving plank.
- Lower in a controlled way, then push up faster. A slow descent makes the chest and triceps do more work.
- Pick a height that lets you do all your reps with the same form. Once that feels easy, lower the box a little at a time.
- Wear flat, grippy trainers or go barefoot so your feet don't slip as you push.
Common mistakes
Hips sagging
Brace your abs before you lower and keep them tight throughout. If you can't hold a straight line, raise the box height or do fewer reps.
Hips piking up
Check that your body is a straight line from head to heels, and walk your feet back if your hips are too high. Push your chest towards the box rather than your hips back.
Elbows flaring wide
Aim for about 45 degrees between your upper arms and your body, so your elbows point back and slightly out, not straight out like a T.
Cutting the range short
Lower until your chest lightly touches the box and finish every rep with straight arms. If that isn't possible, use a higher box rather than shortening the movement.
Sets and reps
| Build strength | 4-5 sets of 5-8 reps on a lower box height that makes the last reps hard but clean, with 2-3 minutes rest |
|---|---|
| Build muscle | 3-4 sets of 8-15 reps, lowering over 3 seconds, with 60-90 seconds rest |
| Fat loss / general fitness | 2-3 sets of 12-20 reps, or as part of a circuit with other exercises, with 30-60 seconds rest |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Hands Elevated Press-Up alternatives
Machine taken, or want some variety? These work the same main muscles.
Hands Elevated Press-Up FAQs
Is a hands elevated press-up easier than a normal press-up?
Yes. With your hands raised, more of your bodyweight goes through your legs, so you push less weight. The higher the surface, the easier it gets, which makes it easy to adjust the difficulty.
How high should the box or bench be?
Choose a height where you can do 8-12 reps with a straight body and your chest reaching the box. A bench or sturdy chair is easier, a step or low box is harder. Lower the height when you can do 15 or more clean reps.
How do I progress from hands elevated press-ups to floor press-ups?
Gradually lower the height of your hands, for example from a high bench to a lower box, then a step, before moving to the floor. Move down when you can do 3 sets of 12 clean reps. If anything hurts, stop and get it checked.
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