Illustrations: Everkinetic (Greg Priday), CC BY-SA 4.0 · cropped, resized & combined
Chest
Elevate both feet on a bench or box 30-50 cm high, hands on the floor just outside shoulder width.
Brace abs and glutes so the body stays straight from heels to head, hips never rising.
Lower your chest under control until it nearly touches the floor, elbows about 45 degrees from the torso.
Push the floor away until the elbows lock while keeping the pelvis level.
The higher the feet, the harder it gets for the upper chest and shoulders, so raise the height gradually.
Letting the hips sag because this version loads you more than a floor push-up.
Putting the feet on a slippery surface where they can slide off.
Cutting the reps to half range once fatigue sets in.
Leading with the chin instead of the chest.
Once you can hit 15 clean reps, add a weight vest or slow the lowering to 4 seconds.
A solid chest option when you have no bench and no barbell.
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