Lever Push Up

Muscles worked

Setup

1. Adjust the leverage machine handles to a low position, typically just above floor height.
2. Grip the handles firmly with an overhand grip, slightly wider than shoulder-width apart.
3. Step your feet back into a plank position, ensuring your body forms a straight line from head to heels.
4. Position your shoulders directly over your wrists to establish a strong base.

How to do it

1. Inhale and slowly lower your chest toward the handles by bending your elbows at a 45-degree angle to your torso.
2. Continue the descent until your chest is nearly level with the handles, maintaining a controlled 2-second eccentric phase.
3. Exhale and drive through your palms to push your body back to the starting position.
4. Contract your chest and triceps at the top of the movement before beginning the next repetition.

Form checklist

• Keep your core and glutes braced to prevent your hips from sagging or hiking upward.
• Maintain a neutral spine by looking at a spot on the floor slightly ahead of the machine.
• Ensure your elbows do not flare out 90 degrees; keep them tucked to protect the shoulder joints.
• Keep your weight distributed evenly across the palms of your hands.

Pro tips

• Focus on 'squeezing' the handles toward each other at the top of the rep to increase inner-chest activation.
• Slow down the lowering phase to 3-4 seconds to increase time under tension and improve mind-muscle connection.

Make it harder

• Lower the handle height further to increase the horizontal angle and the amount of body weight being moved.
• Perform the exercise with one leg elevated to increase the demand on your core and stabilizers.

Frequently asked

What muscles does the lever push up work?

The lever push up primarily targets the pectorals, and also works the obliques and serratus anterior as secondary muscles.

What equipment do you need for the lever push up?

The lever push up requires no equipment — just your body weight.

Is the lever push up good for beginners?

The lever push up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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