Push-Ups

Push-Ups are a compound upper body exercise and primarily target the pectoral muscles. To a lesser degree, they also work the triceps, deltoids, and core muscles.

Equipment

Bodyweight

Exercise Rating

How good of an exercise is this with regards to hypertrophy?

Stretch
Overloading
Overall

Introduction

Push-ups are a fundamental bodyweight exercise that primarily targets the pectoral muscles, triceps, and anterior deltoids, while also engaging the core, lower back, and stabilizing muscles. Renowned for their versatility and effectiveness, push-ups can be performed virtually anywhere and require no equipment, making them an accessible and essential component of any strength training or hypertrophy-focused regimen. This compound movement not only enhances upper body strength and muscle mass but also improves overall functional fitness, endurance, and stability. Whether you're a beginner or an advanced athlete, mastering the push-up and its variations can significantly contribute to your fitness goals.

Execution

How to Execute Push-Ups

Setup

  1. Start by positioning yourself face down on the floor.
  2. Place your hands slightly wider than shoulder-width apart.
  3. Extend your legs straight back, balancing on the balls of your feet.
  4. Keep your body in a straight line from head to heels, engaging your core to maintain this alignment.

Execution

  1. Begin by bending your elbows to lower your body towards the floor. Keep your elbows at a 45-degree angle to your body.
  2. Lower yourself until your chest is just above the ground, ensuring your body remains in a straight line.
  3. Pause briefly at the bottom of the movement.
  4. Push through your palms to extend your elbows and return to the starting position.
  5. Repeat for the desired number of repetitions.

Finishing

  1. After completing your set, carefully lower your knees to the ground.
  2. Sit back on your heels and take a moment to stretch your arms and shoulders.
  3. Stand up slowly to avoid dizziness.

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