Instructions

1

Start in a prone plank position with hands placed slightly wider than shoulder-width apart, arms fully extended, body in a straight line from head to heels, core engaged

2

Position hands directly under shoulders with palms flat on the ground, feet together or hip-width apart, maintain neutral neck alignment with eyes looking down

3

Lower your body by bending elbows to approximately 90 degrees, keeping elbows at roughly 45-degree angle from torso, descend in a controlled manner until chest nearly touches the floor

4

Push through hands to extend elbows and return to starting position, maintain rigid body alignment throughout, exhale as you press upward to complete one repetition

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESTriceps, Anterior Deltoids, Serratus Anterior, Core Stabilizers

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

Focusing on the Push-up allows you to target the Pectoralis Major with precision. As a foundational Strength exercise, the integration of Body weight provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Promotes balanced muscular development by effectively recruiting the Pectoralis Major and associated synergists.
Reduces the likelihood of Chest injuries by reinforcing connective tissue strength.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Allows for a natural movement path that closely mimics functional daily activities.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.

Common Mistakes

Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Chest.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Pectoralis Major.
Losing core tension, leading to poor spinal alignment and reduced power output.
Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.

Pro Tips

If you feel this primarily in your joints rather than the Pectoralis Major, instantly lower the weight and readjust your Body weight setup.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Triceps, Anterior Deltoids, Serratus Anterior, Core Stabilizers to maintain control of the Body weight.

Beginner Tips

If you are new to the Push-up, focus on mastering the movement pattern with zero weight before adding Body weight.

Push-up