Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBodyweight
  • MechanicsCompound
  • Force TypePush (Bilateral)
  • Experience LevelIntermediate
  • Secondary Muscles
    Abs, Shoulders, Triceps
Target Muscle Group


Chest Muscle Anatomy Diagram

Stretch Push Up (On Risers) Overview

The stretch push up is a variation of the push up and an exercise used to build the push muscles of the upper body including the chest, shoulders, and triceps.

Performing stretch push ups creates a greater range of motion of the exercise, which can lead to greater muscle growth. However, it is important to master the traditional push up prior to moving to more advanced variations.

Stretch Push Up (On Risers) Instructions

  1. Assume a quadruped position between risers with your shoulders underneath your hands, toes tucked, and knees under hips.
  2. Place one hand on each riser and then extend one leg at a time. Assume a pushup position with the legs straight, elbows extended, and head in a neutral position looking at the floor.
  3. Slowly descend to the floor by retracting the shoulder blades and unlocking the elbows.
  4. Descend until your chest touches the bench.
  5. Push back to the starting point by extending the elbows and driving your palms into the floor.
  6. Repeat for the desired number of repetitions.

Stretch Push Up (On Risers) Tips

  1. Your arms should resemble an arrow in the bottom position, not a “T”.
  2. Your spine should remain rigid throughout the entire exercise, think of the pushup as a moving plank.
  3. Squeeze your glutes and brace your abs before descending to keep the ribcage neutral.
  4. Keep the chin down and don’t look forward.
  5. Imagine you’re trying to push your thumbs together while completing the movement, this will improve activation of the pecs.
  6. Don’t allow the head to jut forward, the chest should touch at the same time as your nose.
  7. Think about trying to push yourself as far away from the floor as possible.
    • Ensure you push all the way through the floor at the top of the repetition and allow your shoulder blades to move around your ribcage.
    • Most folks cut the repetition short and don’t garner the full benefits.
Dennis Habern
Posted on: Thu, 10/03/2013 - 12:01

I have found that performing push-ups correctly to maintain the most benefit from this exercise, the legs should be resting on a bench, higher than one's head and that the hands should be at an approximately 45 degree angle. In addition, the hands can be adjusted to a wide, middium or a diamond grip, depending on the strength of the performer. Also, I have discovered that by using the commercial floor grips designed for push-ups, the exercise is much more difficult than if one's hands
are used. I surmise that using Dumbbells as a grip, the exercise will also be more difficult. Can
anyone out there, explain the difference? In comparison, I can lift more weight when performing a
decline bench press, than I can when I perform a flat bench press. These differences must maintain
a Physics denominator. dennishabern@hotmail.com

Posted on: Sat, 03/09/2013 - 13:58

I use two sets of 2/4s driled out and fitted with 2 sectons of 1 and a half inch doule wraped in hocky tape so that they do not slide. this works well for me i still have the set i made 15 years ago.i hope this helps you out stay strong. moose.

jay speedy
Posted on: Thu, 01/10/2013 - 01:25

how many push should i do to get a good workout

Posted on: Tue, 08/14/2012 - 10:46

how about gripping the dumbbells tighter or pulling them closer to you, normally they shouldn't roll away :)

Dale Strickland
Posted on: Mon, 04/16/2012 - 19:45

I can't do this exercise without the dumbbells rolling away from me :\