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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
Description
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.