Push Up

DMOOSE

Push Up

Exercise Description

Main Target Muscles

Chest

Secondary Target Muscles

Abs, Triceps, Shoulders

Workout Type

Strength 

Gym Gear

Bodyweight

Fitness Level

Beginner

Compound/Isolated 

Compound

Power Move 

Push

Target Muscle Group: Chest

Push-Up Overview

Push-ups are a great exercise to strengthen the chest muscles. Indirectly, the shoulders and triceps are also involved.

Push-ups are a classic movement that almost everyone has done at some point in their lives. This exercise not only builds the chest but also promotes healthy shoulder stability.

Push-ups can be included in your chest exercises, upper-body workouts, and full-body workouts. 

How to Do it 

  1. Place your hands on the floor in a quadruped pose, with your toes down, your knees below your hips.
  2. One leg at a stretch. Next, extend one leg and push up with your elbows extended. Then, place your head in neutral and look at the ground.
  3. Slowly lower to the ground by retracting your shoulder blades and unlocking your elbows.
  4.  Continue to descend until your upper arms touch the ground, or your chest touches it.
  5. Return to the original point by extending your elbows and pressing your palms against the floor.
  6. Continue repeating until you reach the desired number.

Push up Tips

  1.  Your arms should look like an arrow at the bottom, not a "T"
  2. Your spine should be straight throughout the exercise. Think of the pushup like a moving plank.
  3. To keep your ribcage neutral, squeeze your glutes and brace your abs before you descend.
  4.  Keep your head down and keep your eyes on the floor.
  5. Think of your thumbs being pulled together as you complete the movement. This will increase the activation of your pecs.
  6. Do not allow your head to protrude forward. Your chest should touch your nose at the same moment as your nose.
  7. Try to push yourself as far off the ground as you can.
  8. Push through to the top of each repetition. Allow your shoulder blades and rib cage to move.
  9.  Many people cut out repetition and don't reap the full benefits.

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