Elbow Touch and Press Up - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Elbow Touch and Press Up

Step by step instructions, muscle activation and variants for the Elbow Touch and Press Up.

EasyFront shouldersMiddle chest

About this exercise

The Elbow Touch and Press Up is a bodyweight floor exercise that combines lowering your elbows to the ground and then pressing back up, increasing range of motion and time under tension compared to a standard push-up. The added elbow touch challenges shoulder stability and chest activation. It is suitable for beginners building upper-body pushing strength.

How to Perform

  • Start in a high push-up position with hands slightly wider than shoulder-width
  • Lower your body by bending your elbows, keeping your core tight and body straight
  • Gently touch both elbows to the floor at the bottom of the movement
  • Press through your hands to push back up to the starting position
  • Avoid letting your hips sag or rise during the movement
  • Control the descent and maintain a neutral spine throughout

Muscle Activation

Primary
Front shouldersMiddle chest
Secondary
TricepsCore

Common Mistakes

Common mistakes content is coming soon.

About the Elbow Touch and Press Up

The Elbow Touch and Press Up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

You may also like

1-Board Press

Medium
TricepsMiddle chestFront shoulders

Above Head Chest Stretch

Bodyweight · Easy
Upper chestMiddle chestFront shoulders

Alternate Hamstring Curl Sky Punch

Bodyweight · Medium
HamstringsFront shouldersGlutesCore

Alternating Leg Downward Dog

Bodyweight · Easy
AbsGlutesFront shouldersUpper chestHamstringsCoreRear shouldersSide shouldersMiddle chestObliquesMiddle backOuter thighs