Power Push Aways
Power Push Aways Exercise Description
Power Push Aways are a bodyweight horizontal pressing drill performed against a wall or elevated surface. The exercise emphasizes the pectoralis major, triceps brachii, and anterior deltoids, with key stabilization from the serratus anterior, rotator cuff, and the trunk musculature. Because your hands are fixed and your body moves as one unit, it reinforces full‑range pressing mechanics: controlled scapular retraction on the way down and active protraction at lockout (“push the wall away”). The upright angle reduces overall load compared with floor push‑ups, helping you focus on alignment—neutral spine, stacked ribs over pelvis, and level shoulders—while maintaining tension through the midline. Expect a smooth, coordinated push pattern that builds upper‑body pressing control and scapulothoracic rhythm without external equipment.
- Muscle Groups: Chest, Pecs
- Target Muscles: Pectoralis Major - Sternal Head
- Assisting Muscles: Deltoid - Anterior, Triceps Brachii - Lateral Head
- Stabilizing Muscles: Infraspinatus, Serratus Anterior, Subscapularis, Teres Minor, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Chest
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Horizontal Shoulder Adduction
- Joint Involvement: Multi-joint
- Muscle Location: Mid Chest
- Movement Direction: Horizontal
- Muscle Position: Anterior
- Gender: Male
How To Do The Power Push Aways Exercise
‘- Stand facing a wall. Place hands slightly wider than shoulder-width at chest height; fingers spread, wrists neutral.
– Step feet back until your body forms a straight line from head to heels. Ribs down, pelvis neutral, glutes lightly engaged.
– Create gentle external rotation torque by “screwing” the hands into the wall; set shoulders down and back without overretracting.
– Inhale and brace. Lower your chest toward the wall by bending elbows to about 45 degrees from your torso; forearms stay vertical, neck neutral.
– Stop just before the chest touches the wall while maintaining a straight plank—no sagging or piking.
– Exhale as you press the wall away. Extend the elbows and actively protract the shoulder blades at the top (reach long) without shrugging.
– Keep elbows tracking at 30–45 degrees, wrists stacked under hands, and eyes straight ahead.
– Avoid flaring elbows wide, arching the low back, or letting the head jut forward. Reset tension and repeat with controlled movement.
Power Push Aways Tips
‘- Place your hands slightly wider than shoulder-width at chest height with fingers spread and wrists neutral.
– Step your feet back until your body forms a straight line from head to heels, keeping ribs down, pelvis neutral, and glutes lightly engaged.
– Maintain a neutral spine with ribs stacked over pelvis and level shoulders as your body moves as one unit.
– Gently “screw” your hands into the wall to create external rotation torque, setting the shoulders down and back without overretracting.
– Inhale and brace before lowering your chest toward the wall, keeping forearms vertical and neck neutral.
– Bend the elbows to about 45 degrees from your torso and keep them tracking at roughly 30–45 degrees throughout.
– Stop just before your chest touches the wall, maintaining a straight plank with no sagging or piking.
– Exhale as you “press the wall away,” fully extending the elbows and actively protracting the shoulder blades without shrugging.
– Keep wrists stacked under your hands and eyes straight ahead the whole time.
– Avoid flaring the elbows wide, arching the low back, or letting the head jut forward; use smooth, controlled movement on every rep.
Power Push Aways Beginner Introduction
Power Push Aways introduce a wall-based pushing pattern that uses only bodyweight and a solid surface. The person stands at an angle to the wall and moves the whole body in one piece toward and away from it, rather than shifting the hands. This creates a controlled, forward-and-back press that highlights the chest, arms, and front of the shoulders, with steady support from the core and the muscles around the shoulder blades. Because the body is more upright than in floor push-ups, the overall effort is lighter, making the pattern accessible while still challenging coordination.
Throughout the movement, the line from head through hips stays consistent, encouraging an organized posture through the middle of the body. As the chest approaches the wall and then returns to the starting position, the shoulder blades glide smoothly along the rib cage, helping develop a strong, connected feeling between the upper back, chest, and arms. This makes the exercise useful for building confidence in pressing motions and refining upper-body mechanics without any extra gear or complex setup.