Push-Ups
How to do it
- Hands slightly wider than shoulders, body in one straight line from head to heels.
- Squeeze your glutes and brace your stomach so your hips do not sag.
- Lower until your chest is a fist's height off the floor, elbows about 45 degrees from your ribs.
- Press back up and push the floor away at the top.
- Too easy? Slow the way down. Too hard? Put your hands on a bench, not your knees on the floor.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Chest 85%
- Triceps 50%
- Front delts 35%
- Abs 15%
Other ways to train this
-
Barbell Bench Press
-
Dumbbell Bench Press
-
Incline Dumbbell Press
-
Chest Dips
-
Machine Chest Press
-
Incline Barbell Press
-
Dumbbell Floor Press
-
Kettlebell Floor Press
-
Band Chest Press
-
Decline Push-Ups
Photos and form cues from free-exercise-db, released into the public domain.
Know what your whole week misses, not just one exercise
These percentages are what the app adds up. Tick what you already train and see which muscle groups your routine leaves short - free, no signup.
Check my coverage