Instructions

1

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

2

Position hands under shoulders with palms flat on the ground, maintain a neutral spine, engage your core, glutes, and legs to create full-body tension before initiating the movement

3

Lower your body by bending the elbows, keeping them at approximately 45 degrees from the torso, descend in a controlled manner until your chest nearly touches the ground or reaches your comfort limit, maintaining a rigid neutral spine throughout

4

Press through the palms and extend the elbows to drive the body back to the starting position, exhale during the push-up phase, ensure the body maintains alignment as a single rigid unit, repeat for the desired number of repetitions

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESTriceps, Anterior Deltoids, Serratus Anterior, Core Stabilizers

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Pectoralis Major, the Push-up is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Chest, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Improves overall Chest stability and proprioception during heavy loads.

Common Mistakes

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

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

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