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Instructions
- Place your forearms on a musculation bench and extend your legs behind you, maintaining a straight plank position.
- Engage your core and press through your forearms to raise your torso by extending your arms.
- Slowly return to the starting position by bending your elbows in a controlled motion.
- Repeat for the desired number of repetitions.
Technical Tips
- Keep elbows close to your body throughout the movement.
- Maintain a neutral spine and avoid sagging your hips.
- Ensure your shoulders stay directly above your elbows.
Breathing Tips
- Inhale as you lower your body toward the bench.
- Exhale while pressing up to the extended position.
Medical restrictions
- Shoulder impingement or instability
- Recent elbow injuries or tendinitis
- Lower back pain or lumbar instability
The Regressed Elbow Plank Press Up is a beginner-friendly bodyweight exercise that effectively targets the triceps while engaging the core and shoulders. Performed with forearms resting on an elevated surface such as a musculation bench, this variation reduces the intensity of traditional push-ups, making it ideal for individuals new to strength training or recovering from injury. The inclined setup decreases the load on the upper body while still promoting upper-arm activation, especially in the triceps. This exercise also reinforces core stability and posture, as the body must remain in a plank position throughout the movement. Ideal for warm-ups, calisthenics programming, or foundational strength routines, the Regressed Elbow Plank Press Up builds control, endurance, and functional pushing strength in a safe, scalable manner. It requires minimal equipment, making it accessible for home and gym workouts alike.
What muscles do Regressed Elbow Plank Press Ups work?
Regressed Elbow Plank Press Ups primarily target the triceps, while also engaging the shoulders and core for stability and control.
Is the Regressed Elbow Plank Press Up good for beginners?
Yes, this exercise is ideal for beginners as it reduces load through elevation and helps develop upper body strength with minimal joint strain.
Can I do Regressed Elbow Plank Press Ups without equipment?
You can modify the exercise to use a lower surface like a sturdy chair or step, but a musculation bench is recommended for optimal form and safety.
How can I make Regressed Elbow Plank Press Ups harder?
To increase difficulty, lower the height of the support surface or progress to standard elbow plank press-ups performed on the floor.