Push-up

Exercise details

  • Target muscle: Sternal (lower) Pectoralis Major
  • Synergists: Clavicular (upper) Pectoralis Major, Anterior Deltoid, Triceps Brachii
  • Mechanics: Compound
  • Force: Push

Starting position

  1. Get on all fours with your arms positioned a little wider than shoulder width.
  2. Extend your feet backward and straighten your body.

Execution

  1. Keeping your body straight and elbows slightly tucked in, exhale as you lower your chest to the floor by bending your elbows.
  2. Inhale as you reverse the motion and push your body back up to the starting position.
  3. Repeat.

Comments and tips

  • To make the exercise easier, do it on your knees, or elevate your body by placing your hands on the edge of an elevated surface, such as a bench.
  • To make it more difficult, wear a weighted vest, load a chain around your torso, or try one of the many advanced push-up variations presented in the second video.
  • When compared with the barbell bench press, the push-up produces much more core activation (because you have to keep your body straight) and helps you to develop more functional strength. The push-up also promotes shoulder health and flexibility by working your serratus anterior—something that the bench press doesn’t do. Therefore, try to incorporate the exercise into your workouts. One way you can do this is to superset the bench press with the push-up (that is, after a set on the bench, without resting, hit the floor for some push-ups). You can also just alternate between the two exercises.

Push-up videos

Advanced push-up variations

Sources

Add comment

Click here to post a comment

Please support this project

Any donation, no matter how small, will be appreciated. You can also support this project by buying something from the Shop.

Recommended