Raised Push-Ups: Benefits, Muscle Activation, and Proper Technique

What are the benefits of raised push-ups?

Raised push-ups, performed with hands elevated on a stable surface, offer significant advantages by increasing the range of motion, enhancing muscle activation in the chest and shoulders, and improving scapular stability, making them a versatile exercise for various fitness levels.

Understanding Raised Push-Ups

Raised push-ups, also known as incline push-ups when the feet are on the floor and hands are elevated, involve performing the traditional push-up movement while your hands are placed on an elevated, stable surface such as a bench, plyo box, or step. This modification changes the angle of the exercise, allowing for a deeper descent of the torso relative to the hands, thereby altering the biomechanical demands and offering unique benefits compared to standard floor push-ups or decline variations.

Enhanced Range of Motion (ROM)

One of the primary benefits of raised push-ups is the increased range of motion they facilitate. Unlike standard push-ups where the chest typically stops just above the floor, elevating the hands allows the torso to descend further, even below the level of the hands.

• Deeper Stretch: This extended ROM places a greater stretch on the primary movers, particularly the pectoralis major and anterior deltoids, at the bottom of the movement. A deeper stretch under load can contribute to improved muscle hypertrophy and strength gains by engaging more muscle fibers and potentially increasing the time under tension for these muscles.
• Improved Flexibility: Regular performance through a greater ROM can also contribute to improved flexibility in the shoulder joint and chest muscles.

Increased Muscle Activation

The altered angle and increased ROM translate to heightened muscle activation in key upper body muscles.

• Pectoralis Major: While standard push-ups effectively target the chest, the extended ROM in raised push-ups allows for a more comprehensive engagement of the pectoral muscles, especially the lower and sternal heads, due to the increased stretch and mechanical advantage at the bottom.
• Anterior Deltoid: The front of the shoulders works harder due to the greater degree of shoulder flexion required to achieve the deeper position.
• Triceps Brachii: Although the triceps are primary movers in all push-up variations, the deeper descent and subsequent longer lever arm during the pressing phase can demand more work from these muscles.
• Core Stabilizers: Maintaining a rigid, straight body line throughout the extended range necessitates significant activation of the rectus abdominis, obliques, and erector spinae, contributing to overall core strength and stability.

Improved Scapular Protraction and Stability

Raised push-ups are excellent for promoting scapular protraction and strengthening the muscles responsible for shoulder blade stability, particularly the serratus anterior.

• Serratus Anterior Engagement: At the bottom of a raised push-up, the ability to descend further encourages the shoulder blades to move away from the spine (protract). This action is crucial for shoulder health and function, as the serratus anterior helps stabilize the scapula against the rib cage and is vital for overhead movements.
• Shoulder Health: By strengthening these often-underutilized muscles, raised push-ups can contribute to better shoulder mechanics, reduce the risk of impingement, and improve overall upper body posture.

Greater Proprioception and Kinesthetic Awareness

Performing push-ups with hands elevated can challenge your proprioception (your body's ability to sense its position in space) and kinesthetic awareness (the sense of movement).

• Enhanced Body Control: The requirement to control the body through a larger range of motion demands greater muscular coordination and fine-tuning of motor control, leading to improved body awareness and stability during movement.
• Neuromuscular Adaptation: This increased demand on the nervous system can lead to better motor unit recruitment and more efficient movement patterns over time.

Versatility and Progression

Raised push-ups offer exceptional versatility and serve as a valuable tool for progressive overload or regressions within a training program.

• Scalability: By adjusting the height of the elevation, the exercise can be made easier (higher elevation, less body weight supported) or more challenging (lower elevation, closer to a standard push-up). This makes them suitable for individuals across a wide spectrum of fitness levels, from beginners building foundational strength to advanced athletes looking for a deeper stretch.
• Foundation for Advanced Movements: Mastering raised push-ups with excellent form and control through a full ROM builds the requisite strength and stability for more advanced bodyweight exercises like dips, weighted push-ups, or even some gymnastic skills.

Injury Prevention and Rehabilitation

For individuals recovering from certain shoulder or wrist injuries, or those seeking to prevent them, raised push-ups can be a beneficial modification.

• Reduced Joint Stress: The angle of the incline can reduce direct stress on the wrists and shoulders compared to standard floor push-ups, making them a safer option for some.
• Targeted Strengthening: By focusing on scapular stability and controlled movement, they can be incorporated into rehabilitation protocols to rebuild strength and improve joint integrity around the shoulder complex.

Who Can Benefit?

• Beginners: As a stepping stone to floor push-ups, allowing them to build strength and learn proper form with less body weight resistance.
• Intermediate Lifters: To increase training volume, achieve a deeper stretch, and enhance muscle activation beyond what standard push-ups offer.
• Advanced Athletes: For warm-ups, high-volume finishers, or as part of a varied training stimulus to target specific muscle fibers and improve shoulder health.
• Individuals with Shoulder Concerns: As a way to strengthen the chest and shoulders with potentially less strain on the joints, while still promoting healthy scapular rhythm.

Proper Execution Considerations

To maximize the benefits of raised push-ups, focus on:

• Stable Surface: Ensure the elevated surface is sturdy and non-slip.
• Neutral Spine: Maintain a straight line from head to heels throughout the movement, engaging the core.
• Controlled Descent: Lower your chest towards or even below the level of your hands in a controlled manner, feeling the stretch in your chest and shoulders.
• Full Protraction: At the bottom, allow your shoulder blades to spread apart, emphasizing the engagement of the serratus anterior.
• Powerful Press: Drive through your hands to return to the starting position, maintaining core tension.

By strategically incorporating raised push-ups into your routine, you can unlock a deeper level of strength, stability, and muscle development in your upper body, elevating your overall fitness.