Push-Up
Push-Up Exercise Description
The push-up is a closed-chain horizontal pressing exercise using only body weight. It primarily works the pectoralis major, triceps brachii, and anterior deltoids, with the serratus anterior, rotator cuff, abdominals, and glutes providing key stabilization. The objective is to maintain a rigid plank—neutral spine and pelvis—from head to heels while the shoulders and elbows move through a controlled range. Proper technique allows natural scapular motion: gentle retraction as you lower and firm protraction as you press away from the floor. Push-ups can be performed almost anywhere and are easily modified to match current strength while preserving sound mechanics.
- Muscle Groups: Chest, Delts, Pecs, Shoulders, Triceps
- Target Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head, Triceps Brachii - Lateral Head
- Assisting Muscles: Pectoralis Major - Clavicular Head, Triceps Brachii - Long Head
- Stabilizing Muscles: Gluteus Maximus, Infraspinatus, Rectus Abdominis, Serratus Anterior, Subscapularis
- Body Area: Upper Body
- Body Parts: Arms, Chest, Shoulders, Upper Arms
- Body Surface: Back, Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors, Horizontal Shoulder Adduction, Shoulder Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Front Shoulder, Mid Chest, Outer Tricep
- Movement Direction: Horizontal
- Muscle Position: Anterior, Posterior
- Gender: Male
How To Do The Push-Up Exercise
‘- Set up in a high plank with hands under or slightly wider than shoulders, fingers spread, palms flat.
– Place feet hip-width (or together if stable). Squeeze glutes and brace your abdominals to keep a neutral spine from head to heels.
– Create light external rotation torque by “gripping” the floor and turning elbow pits slightly forward; keep shoulders down away from ears.
– Inhale. Lower your body as one unit by bending the elbows; keep elbows angled roughly 30–45 degrees from your torso with forearms nearly vertical.
– Keep your neck neutral; look slightly ahead of your hands, not at your feet.
– Descend until the chest is just above the floor without the hips sagging or piking.
– Exhale. Press the floor away, finishing with the shoulder blades protracted (without shrugging) and elbows extended but not hyperextended.
– Keep ribs stacked over the pelvis; avoid flaring elbows or letting them drift behind the wrists.
– If wrists are uncomfortable, use fists or push-up handles to maintain a neutral wrist.
– If alignment breaks, elevate your hands on a sturdy surface to maintain form while you build control.
Push-Up Tips
‘- Set your hands under or slightly wider than your shoulders with fingers spread and palms flat.
– Place your feet hip-width apart, or together if you can stay stable.
– Squeeze your glutes and brace your abdominals to keep a neutral spine from head to heels.
– “Grip” the floor and rotate your elbow pits slightly forward while keeping your shoulders down away from your ears.
– Lower your body as one unit by bending your elbows, keeping them about 30–45 degrees from your torso with forearms nearly vertical.
– Keep your neck neutral by looking slightly ahead of your hands instead of at your feet.
– Descend until your chest is just above the floor without letting your hips sag or pike.
– As you press up, exhale and actively “push the floor away,” finishing with your shoulder blades protracted but not shrugged.
– Keep your ribs stacked over your pelvis and avoid letting your elbows flare or drift behind your wrists.
– If your wrists are uncomfortable, do push-ups on your fists or handles to keep them neutral.
– If you can’t maintain alignment, elevate your hands on a sturdy surface to preserve form.
Push-Up Beginner Introduction
The push-up is a classic floor-based bodyweight movement that challenges the chest, triceps, and front of the shoulders while the abs, glutes, and muscles around the shoulder blades and upper back work hard in the background. It blends strength and control, linking the upper and lower body through a firm, plank-like posture from head to heels. Because it uses only your own mass and the ground, it fits easily into home, gym, or travel workouts.
During each repetition, the body lowers and rises as one unified line while the shoulders and elbows bend and straighten in a smooth, deliberate arc. The shoulder blades glide along the rib cage rather than locking in place, supporting healthy shoulder motion and stability. Emphasis stays on a straight, stable torso instead of sagging or piking at the hips. Hand elevation on a bench, step, or similar surface offers a simple way to match the challenge to current strength while still practicing solid alignment and control.