Push-up
The push-up is a fundamental bodyweight exercise that targets the muscles of the chest, shoulders, and triceps, while also engaging the core and stabilizing muscles.
Movement
The push-up begins in a plank position with hands placed slightly wider than shoulder-width apart, arms fully extended, and body forming a straight line from head to heels. The athlete lowers the body by bending the elbows until the chest nearly touches the ground, then presses back up to the starting position, fully extending the arms.
Purpose
The push-up is used to strengthen the muscles of the chest, shoulders, and triceps, improve upper body endurance, and enhance core stability.
Benefits
- Targets the muscles of the chest, shoulders, and triceps
- Improves upper body strength and endurance
- Engages the core and stabilizing muscles for added stability
Common Usage
Push-ups are commonly used in bodyweight training, calisthenics, and functional fitness workouts as a versatile and effective upper body exercise.
Muscle Groups Worked
Primary Muscle Groups
- Chest
- Shoulders
- Triceps
Secondary Muscle Groups
- Core
- Stabilizing Muscles
The push-up primarily targets the muscles of the chest, shoulders, and triceps, with secondary involvement of the core and stabilizing muscles for added stability and support.
How To Do A Push-up
Master the push-up with this step-by-step guide, focusing on proper form, range of motion, and muscle engagement.
Starting Position
Begin in a plank position with hands placed slightly wider than shoulder-width apart, arms fully extended, and body forming a straight line from head to heels. Engage the core and glutes to maintain stability.Lowering Phase
Lower the body by bending the elbows until the chest nearly touches the ground, keeping the elbows close to the body and maintaining a straight body line.Pressing Movement
Press the body back up to the starting position by fully extending the arms, keeping the core engaged and maintaining a straight body line throughout the movement.
Tips
- Maintain a neutral spine and avoid sagging or arching the lower back during the push-up.
- Keep the elbows close to the body and pointed slightly back to maximize chest and triceps engagement.
- Focus on a controlled descent and explosive ascent to maximize muscle activation and strength gains.
Common Mistakes
- Allowing the lower back to sag or the hips to rise during the push-up, which can compromise form and reduce chest and triceps engagement. Focus on maintaining a straight body line from head to heels throughout the movement.
- Flaring the elbows out to the sides or allowing them to point forward, which can place undue stress on the shoulder joints and increase the risk of injury. Keep the elbows close to the body and pointed slightly back to protect the shoulders.
- Neglecting to engage the core and stabilizing muscles throughout the push-up, which can lead to loss of stability and decreased strength. Focus on bracing the core and maintaining tension throughout the entire body.
ScalingOptions
- Perform push-ups from an elevated surface (e.g., bench, box) to reduce the load on the chest and triceps and make the exercise more accessible.
- Start with assisted push-ups using a resistance band or with knees on the ground to build strength and familiarity with the movement pattern.
- Experiment with different hand placements (e.g., narrow grip, wide grip) to target different areas of the chest and shoulders and vary the intensity of the exercise.
Safety Tips
- Perform a thorough warm-up to prepare the muscles and joints for the demands of the push-up.
- Maintain proper wrist alignment by keeping the wrists straight and in line with the elbows throughout the movement.
- Listen to your body and avoid pushing through pain or discomfort, especially in the shoulders, wrists, or elbows. Stop immediately if you experience any sharp or shooting pain.
- Work with a qualified coach or experienced trainer to receive personalized feedback and guidance on form, technique, and programming for push-ups.
Upper Body Strength Circuit
Build upper body strength with this circuit featuring push-ups.
Equipment you will need
- None
Steps
- Perform 3 sets of as many reps as possible (AMRAP) of push-ups, focusing on maintaining proper form and technique throughout.
- Superset push-ups with dumbbell rows or shoulder presses, aiming for 3 sets of 8-10 reps of each exercise. Rest 60-90 seconds between sets.
- Finish the circuit with a burnout set of tricep dips to failure, focusing on maintaining good form and maximizing muscle fatigue.