Elevated Push-Up for Golfers: Safe Shoulder Training & Strength Progression

Key Points

• Why Elevated Push-Ups?

  • Minimal or no equipment required

  • Safer on shoulders and elbows than full bench press

  • Easy progression for beginners or when training on the road

• Proper Setup & Form

  1. Place palms on the edge of a bench (or any sturdy elevated surface)

  2. Walk feet back until body forms a straight line

  3. Keep elbows tucked and slightly turned in throughout the movement

• Programming Guidance

  • Start with 4 sets × 8 reps

  • If 8 reps feel easy, increase to 10–12 reps

  • Once 12+ reps are comfortable, progress to a dumbbell floor press or other loaded variation

• Execution Cues

  • Slow, controlled descent

  • Elbows stay close to the torso; inside palms remain on the surface

  • Explosive push back up

  • Avoid letting elbows flare out or palms peel off the edge (prevents shoulder strain)