The push-up is a bodyweight exercise which builds muscle and strength in the Pectoralis Major (Chest). But the triceps and front deltoids receive stimulation as secondary movers in the movement. Now, the push-up can be a very challenging movement so it can be performed on your knees to make it easier. This is a great way to build enough strength to do a standard push-up.
But, the push-up is also great when you don’t have access to a gym, however, it’s also a great functional movement. The variations are endless and you absolutely build a great chest with this very effective bodyweight exercise.
In This Exercise:
- Target Muscle Group: Pectoralis Major
- Type: Strength
- Mechanics: Compound
- Equipment: N/A
- Difficulty: Beginner/Intermediate
- Get into position on your hands and feet so you’re holding your body up off the floor. Arms should be a shoulder-width distance apart or slightly wider and slightly tucked into to your sides.
- Then, lower your body down until your chest is a few inches from the floor while keeping your torso straight and not arched or rounded. Inhale during this portion of the exercise.
- Now, slowly push yourself up with your arms and contract your chest muscles. Exhale during this portion of the exercise.
- Repeat for the desired number of reps.
Variations & Tips:
- Choose from the several push-up variations to increase the difficulty of the exercise.
- You can do the push-up on your knees or on the wall if you don’t have sufficient strength.
- Do not arch or round your back during the exercise.
- The pushup works the chest primarily but the triceps and front deltoids get worked secondarily.
Watch: How to do the push-up
Watch: How to do advanced push-up variations
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