Elevated push-ups allow for a greater range of motion and a longer duration of muscle tension with each repetition, thereby promoting greater muscle development. To achieve the best results, each push-up should be performed slowly and in a controlled manner, whilst ensuring adequate recovery outside of training sessions.
Common mistakes with elevated push-ups
Using push-up stands can effectively reduce pressure on the wrists, but incorrect form not only diminishes the training effect but may also increase the risk of injury. Below are some common mistakes specific to this exercise and how to correct them.
1. Postural Compensation
The lower back sags noticeably and the pelvis tilts forwards. The hips are raised too high, causing the body to form an 'inverted V' shape. Actively engage your abdominal and gluteal muscles before beginning the movement. Switch to kneeling push-ups to significantly reduce the load on your core and focus on your form. View from the side to ensure your head, back, hips and legs are aligned in a straight line.
2. Incorrect Elbow Angle
The angle between the upper arm and the torso is close to 90 degrees, with the tips of the elbows pointing out to the sides of the body. Consciously draw your upper arms inwards to maintain an angle of 45–60 degrees between the upper arm and the torso. As you lower yourself, imagine your elbows sliding towards your sides rather than flaring outwards.
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