Push-Ups
Standard push-up — the foundational bodyweight chest exercise, hard to do truly well.
Level: Beginner
Primary: Chest
Secondary: Shoulder Triceps
Movement: Compound
Tags: Push
Type: Functional Fitness (Obstacle & Hybrid)
Equipment: Body Weight
Sports: Gymnastics MMA Wrestling
Target muscles
The pectoralis major drives shoulder horizontal adduction. The triceps lock out the elbows. The anterior deltoid contributes. The serratus anterior holds the scapulae. The trunk braces continuously.
How to perform
Setup
Begin in a high plank position with hands slightly wider than shoulder-width. Body in a straight line. Trunk braced, glutes squeezed.
Execution
Lower the chest toward the floor by bending the elbows at roughly 45 degrees from the torso. The chest touches or nearly touches the floor at the bottom. Press back up to full lockout. The body line stays straight throughout.
Common mistakes
- Sagging hips.
- Elbows flaring wide.
- Cutting the range.
- Body piking up.
- Looking up or hyperextending the neck.
Progressions and regressions
Regress to incline push-ups (hands on a bench). To progress, add a weighted vest, decline push-ups, single-arm push-ups.
Programming notes
Foundational push. 3-4 sets of 8-15 reps, twice a week.
