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
Exercise Instructions
- Get into the basic push-up position on your hands and balls of your feet with arms extended.
- Keep your body and head straight in one line.
- Move your hands directly under your lower chest and keep your shoulder blades back.
- Flex your lats then lower yourself down and slightly forward to within a few inches of the floor.
- Press back up while contracting your chest muscles and simultaneously move your body back so that the hands are directly under the lower chest.
- Repeat.
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.
