EXERCISE PDF
Push-Up
A bodyweight press for the chest and arms, performed with a braced, straight body.
English PDF guide
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Muscles used
Main muscles
- Pectoralis major
- Triceps brachii
Assisting & stabilizing muscles
- Anterior deltoid, serratus anterior and pectoralis minor
- Abdominals, gluteals and quadriceps (body alignment)
How to perform
- Place your palms slightly wider than shoulder width, fingers forward. Extend the legs and support your body on your toes.
- Brace the abdomen, glutes and legs, making a straight line from head to heels. Look down with the neck relaxed.
- Inhale and lower your chest and pelvis together, elbows about 45 degrees from the trunk, as far as you can keep your position.
- Exhale and press through the palms, lifting the whole body together and straightening the elbows naturally.
Cautions
- Avoid sagging hips, a raised bottom, sideways-flared elbows or a forward-jutting neck.
- Stop for pain and use a comfortable range. Prioritize position over repetition count.