Push-up

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Push-up

Instructions

Preparation

Lie prone on floor with hands slightly wider than shoulder width. Raise body up off floor by extending arms with body straight.

Execution

Keeping body straight, lower body to floor by bending arms. Push body up until arms are extended. Repeat.

Comments

Both upper and lower body must be kept straight throughout movement. See close grip push-up. Also see push-up test calculator.

Easier

Resistance can be reduced by performing push-ups with knees bent on floor or placing hands on elevated horizontal bar, in between narrow doorway, or edge of elevated surface.

Harder

For greater challenge, elevate feet, have partner hold weight on back, perform Chest Dips on parallel bars, or plyometric version for more power.

Classification

 Utility: Basic or Auxiliary
 Mechanics: Compound
 Force: Push

Muscles

Target

Synergists

Dynamic Stabilizers

Stabilizers

Antagonist Stabilizers

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