High Push Up

Muscle Groups Involved

Chest/Pecs - Upper - Primary
Triceps - Primary
Serratus Anterior - Primary
Abs/Core - Primary

Highlights

Keep your abs, glutes, and quads braced.
Do not flare your elbows. Let them come down as you lower yourself.
Do not look up. Keep a neutral spine the entire time.

Description

The High Push Up is a challenging variation on the classic Push Up exercise that emphasizes the upper chest, triceps, and is more challenging for your serratus and abdominals. To perform a High Pu

The High Push Up is a challenging variation on the classic Push Up exercise that emphasizes the upper chest, triceps, and is more challenging for your serratus and abdominals. To perform a High Push Up start in a plank position but place the heels of your palms at the same height or level as your forehead, fingers facing forwards. Brace your entire core, quads and glutes to create a rigid body. Begin to lower yourself by bending your elbows, allowing your forearms to lower towards the floor. Go as low as you can without touching your face to the floor. Pause briefly at the bottom before pressing back up to the starting position.

Common Mistakes

Do not let your back or belly sag. Keep your abs, quads, and glutes all bra

Do not let your back or belly sag. Keep your abs, quads, and glutes all braced at the same time. Do not arch your back. Do not stick your butt in the air. Do not flare your elbows up and out to the sides.

Pro Tips

Think about performing a Body Hollow exercise while performing the High Pus

Think about performing a Body Hollow exercise while performing the High Push Up to keep your core in a good position.

Purpose

The purpose of the High Push Up is to shift the emphasis to your upper pecs

The purpose of the High Push Up is to shift the emphasis to your upper pecs, anterior shoulders and core. It is a more challenging variation of the classic Push Up.

Form

The heel of your palm should be level with your forehead when in the bottom

The heel of your palm should be level with your forehead when in the bottom position. Your elbows should lower towards the floor as you lower your body.