Push-Ups

Push-Ups trains 4 of the 18 muscle groups Full Coverage tracks: Chest 85%, Triceps 50%, Front delts 35%, Abs 15%.

Backbone movement Level: Beginner Bodyweight Push Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Push-Ups - Start position — Start position

Push-Ups - Finish position — Finish position

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.

Light Main

Chest 85%
Triceps 50%
Front delts 35%
Abs 15%

How it compares

Compared with the Barbell Bench Press, it loads Abs 15 points higher, Chest 15 points lower, Front delts 5 points lower. It needs Bodyweight where the other uses Barbell + Bench. Compared with the Pike Push-Ups, it loads Chest 65 points higher, Side delts 55 points lower, Front delts 40 points lower.