A Typical Session
20 Min
Warm-up
4m
Main Set
12m
Cooldown
4m
6 kcal
/ min (est.)
3 × 15
sets × reps
Why this exercise
Difficulty: Beginner
A shoulder-focused push-up variation that emphasizes the anterior deltoids.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
15
Rest
45s
How to Perform
- 1.Place hands on an elevated surface with hands closer together.
- 2.Position your body at a steep angle with hips high.
- 3.Lower your forehead toward the surface.
- 4.Push back up, focusing on shoulder engagement.
Pro Tips
- •The higher your hips, the more shoulder activation.
- •Keep elbows at 45° angle.
- •Control the descent for maximum benefit.
Equipment
Chair or elevated surface
Safety
Ensure the surface is stable before starting.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.