Push-Up
Quick Information
Category
Strength
Difficulty
Beginner
Equipment
Bodyweight
Primary muscle group
Pectoralis Major
Secondary muscle groups
Triceps Brachii, Anterior Deltoid, Serratus Anterior, Trunk
Movement pattern
Horizontal Push
Training goal
Maximal Strength
Sport
General Athletic Development, Tactical / Military
Overview
Purpose. Build pressing strength and shoulder-blade control with no equipment.
How it fits the system. A beginner-level horizontal push entry in the Strength section, programmed to develop maximal strength. Related work in the library: Towel Pull-Up and Dead Hang.
Primary muscles
Pectoralis Major
Secondary muscles
Triceps Brachii, Anterior Deltoid, Serratus Anterior, Trunk
Movement pattern
Horizontal Push
Equipment
Bodyweight
Difficulty
Beginner
How to Perform
- Set the hands slightly wider than the shoulders with the fingers spread.
- Set the body in a straight line from head to heels.
- Squeeze the glutes and brace the trunk.
- Lower the chest towards the floor with the elbows at about 45 degrees.
- Touch or nearly touch the floor, then press back up.
- Push the floor away at the top so the shoulder blades spread.
Coaching Cues
- Keep the body in one line, hips level with the shoulders.
- Push the floor away at the top.
- Keep the elbows at 45 degrees, not flared.
Common Mistakes
- Letting the hips sag or pike.
- Flaring the elbows to 90 degrees.
- Cutting the range short at the bottom.
Progressions & Regressions
Progressions
Elevate the feet, add a weight vest, or move to ring push-ups.
Regressions
Elevate the hands on a bench or bar.
When to Use It
When to use
In warm-ups, strength work and conditioning circuits.
When not to use
With wrist pain that persists even on handles or fists.
Programming
3 to 4 sets of 8 to 20 reps.
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