Push-up

ExRx.net > Exercises > Directory > Chest > Exercise

Translate

Instructions Preparation Lie prone on floor with hands slightly wider than shoulder width. Raise body up off floor by extend 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 keep 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. Bent knee Elevated Horizontal Bar Edge of Box or Bench Harder For greater challenge, elevate feet, have partner hold weight on back, perform Chest Dips on parallel bars, or plyomentric version for more power. Elevated feet Weighted Push-up Shoulder Tap Push-up Alternating Plyo Push-up (on knees and Bosu) Chest Dip

Classification  Utility: Basic or Auxiliary  Mechanics: Compound  Force: Push Muscles Target Pectoralis Major, Sternal Synergists Pectoralis Major, Clavicular Deltoid, Anterior Triceps Brachii Dynamic Stabilizers Biceps Brachii, Short Head Stabilizers Rectus Abdominis Obliques Quadriceps Antagonist Stabilizers Erector Spinae