Push-Up

Person performing a traditional push-up, starting with arms extended on hands and toes before bending the elbows to lower the body

TARGET MUSCLES:

  • Pectoralis major: Primary chest muscle responsible for moving the upper arms toward the midline during the pressing movement.
  • Anterior deltoid: Front shoulder muscle that assists with the pressing movement.
  • Triceps brachii: Muscle at the back of the upper arm that extends the elbows as the body rises.
  • Serratus anterior: Muscle along the sides of the rib cage that assists with shoulder blade movement and stabilization.
  • Abdominal muscles: Help stabilize the trunk and pelvis throughout the exercise.

START POSITION:

  • Place both hands on the floor approximately shoulder-width apart or slightly wider, with the fingers pointing generally forward.
  • Extend both legs backward, supporting the lower body on the toes and balls of the feet.
  • Keep the arms extended and position the shoulders approximately above the hands.
  • Engage the abdominal and gluteal muscles to maintain a straight line from the head through the hips to the heels.
  • Keep the head aligned with the spine and avoid excessively raising or lowering the hips.

PROCEDURE:

  • Inhale as you slowly bend the elbows and lower the chest toward the floor.
  • Keep the elbows angled slightly outward and backward toward the torso as the body lowers, rather than flaring them directly sideways from the shoulders.
  • Maintain a stable body position, keeping the head, torso, hips and legs approximately aligned throughout the movement.
  • Lower the body through a comfortable range of motion without allowing the chest or hips to drop abruptly.
  • Exhale as you press through the hands, extending the elbows to raise the body back to the starting position.
  • Repeat using slow, controlled movements.

NOTES:

  • Precaution: Avoid allowing the lower back to sag or the hips to rise excessively during the movement.
  • Precaution: Do not force the elbows directly outward at shoulder height or use a hand position that causes shoulder or wrist discomfort.
  • Precaution: Avoid bouncing the chest off the floor or using momentum to return to the starting position.
  • Beginner variation: Perform push-ups with the hands elevated on a stable bench or other secure surface to reduce the amount of body weight being lifted.
  • Advanced variation: Perform push-ups with the feet elevated on a stable platform to increase the challenge to the upper body.