If you are a beginner or simply don't have the strength it takes to perform push-ups on
the floor you can use an elevated surface such as a bench to lessen the
resistance. Bench push ups are also great to use when you are extremely fatigued
from a tough chest workout.
The form for the exercise is going to be almost exactly the same as doing them
from the floor. Keep your spine in neutral alignment during the motion, you can
accomplish this by keeping your core tight and glutes squeezed. Another
important aspect of proper push-up form is to, like your lower back, keep your
neck in neutral alignment. This means do not try to touch the bench with your
nose or chin, you should be lowering your chest towards the bench with your head
You can do bench push ups with your hands flat on the bench or with your thumbs
resting down the side of the bench. You can increase the difficulty by adding
resistance such as a resistance band or a weighted vest which may be impractical
but keep in mind you can progress the bench push-up by simply going back to the
floor and pushing a larger percentage of your body weight.
Advanced liters may also modify the form of the bench push-up to make it more
incline bench press and target the muscles of the upper chest. This can
be done by moving the hips up a little bit towards the ceiling and focusing on
those upper pecs.