Elevated Leg Push Up

Mastering Upper Body Elevation - A Comprehensive Guide to Elevated Leg Push-Ups

Benefits of Elevated Leg Push-Ups:

1. Increased Difficulty and Intensity:Elevating the legs during push-ups adds an extra challenge, intensifying the workout and requiring more strength and stability.
2. Enhanced Core Engagement:Elevating the legs forces the core muscles to work harder, promoting improved stability and contributing to overall core strength.
3. Upper Body Sculpting:This variation places a greater emphasis on the upper chest, shoulders, and triceps, making it an effective exercise for sculpting and defining these muscle groups.

Muscles Worked:

1. Pectoralis Major (Upper Chest):Elevated leg push-ups place a significant load on the upper part of the chest, promoting development in the pectoralis major.
2. Anterior Deltoids (Front Shoulders):The shoulders play a crucial role in this movement, particularly the front or anterior deltoids, contributing to well-rounded shoulder development.
3. Triceps Brachii:As with traditional push-ups, the triceps remain engaged, working to extend the elbow joint during the upward phase of the exercise.
4. Core Muscles:The core muscles, including the rectus abdominis and obliques, work synergistically to maintain body alignment and stability.

Prioritizing Muscles:

1. Upper Chest Emphasis:To prioritize the upper chest, focus on maintaining a steady and controlled descent, allowing the chest to lower towards the elevated surface.
2. Triceps Engagement:Ensure full extension of the arms during the upward phase, emphasizing the engagement of the triceps for a complete range of motion.

Proper Form and Execution:

‍

Setup:

1. Place hands slightly wider than shoulder-width on an elevated surface.
2. Extend legs behind you, resting feet on another elevated surface.
3. Maintain a straight line from head to heels.

Execution:

1. Lower your chest towards the elevated surface with control.
2. Push back up to the starting position, fully extending the arms.

Use Case and Suitability:

1. Intermediate to Advanced Levels:Elevated leg push-ups are suitable for those with a moderate fitness level seeking to enhance their upper body strength and challenge their core stability.
2. Upper Body Emphasis:Ideal for individuals looking to place specific emphasis on upper chest, shoulders, and triceps development.

Incorporating Elevated Leg Push-Ups into Training:

1. Warm-Up:Begin with 10 minutes of light cardio and dynamic stretches.
2. Main Workout:
3. Elevated Leg Push-Ups: 3 sets x 12 reps.
4. Dumbbell Shoulder Press: 3 sets x 10 reps.
5. Tricep Dips: 3 sets x 15 reps.
6. Accessory Work:
7. Plank Variations: 3 sets with 30 seconds hold each.
8. Russian Twists: 3 sets x 20 reps.
9. Cool Down:Conclude with 10 minutes of static stretching, focusing on the chest, shoulders, and triceps.

Alternatives to Elevated Leg Push-Ups:

1. Incline Push-Ups:A less intense variation for those building strength.
2. Traditional Push-Ups:Master the standard push-up before progressing to elevated variations.

Beginner/More Advanced Variations:

1. Beginner:Start with a lower elevation and focus on maintaining proper form.
2. Intermediate:Gradually increase the elevation and challenge your upper body and core.
3. Advanced:Experiment with single-leg variations or add a plyometric element for an extra challenge.

Sets/Reps and Ideal Rest Time:

1. Sets:Aim for 3-4 sets.
2. Reps:Perform 10-15 reps per set.
3. Rest Time:Allow 60-90 seconds between sets for optimal recovery and muscle growth.

Ideal Rest Time for Maximum Benefit:

1. Moderate Rest:Balance between sufficient recovery and maintaining muscle tension.

Sample Training Day:

1. Warm-Up:10 minutes of light cardio and dynamic stretches.
2. Main Workout:
3. Elevated Leg Push-Ups: 4 sets x 12 reps.
4. Overhead Dumbbell Press: 3 sets x 10 reps.
5. Tricep Kickbacks: 3 sets x 15 reps.
6. Accessory Work:
7. Plank with Shoulder Taps: 3 sets with 20 taps each side.
8. Bicycle Crunches: 3 sets x 15 reps per side.
9. Cool Down:Finish with 10 minutes of static stretching, paying attention to the chest, shoulders, and triceps.

Adjusting Based on Experience:

1. Beginners:Focus on mastering form and gradually increase elevation.
2. Intermediate:Experiment with different hand positions and elevate the legs to a challenging but manageable height.
3. Advanced:Introduce variations like single-leg elevated push-ups or incorporate explosive movements for added intensity.