How To Do Push-Up (Chest)

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

1. 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.
2. 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.
3. Now, slowly push yourself up with your arms and contract your chest muscles. Exhale during this portion of the exercise.
4. 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