Train.exerciseLibrary.primaryMuscles

• Pectoralis major
• Triceps brachii

Secondary muscles

• Anterior deltoid
• Serratus anterior
• Core muscles

Technique

• Place your hands slightly wider than shoulder width.
• Keep your body in a straight line from head to heels.
• Brace your core and glutes.
• Lower your body until the chest approaches the floor.
• Push back to the starting position while maintaining body alignment.

Common mistakes

• Sagging hips.
• Excessive arching of the lower back.
• Incomplete range of motion.
• Elbows flaring excessively.
• Forward head position.

Special recommendations

• Maintain full-body tension throughout the movement.
• Keep the neck neutral.
• Focus on controlled repetitions.
• Quality is more important than the number of repetitions.

When to use

• Building upper-body strength.
• Improving muscular endurance.
• Home workouts.
• General fitness programs.

Consider modifications if

• Moderate shoulder pain occurs during pressing movements.
• Moderate wrist discomfort limits stable hand placement.
• A recent chest, shoulder, or triceps injury affects pressing quality.
• Proper body alignment cannot be maintained throughout the exercise.

In these situations, consider reducing load, adjusting technique, choosing an alternative exercise, or consulting a qualified professional.

Experience level

• Beginner
• Intermediate
• Advanced

Exercise variations

• Incline Push-Up

  Hands elevated on a bench. Easier variation for beginners.

• Knee Push-Up

  Performed from the knees. Reduces loading and helps learn proper technique.

• Decline Push-Up

  Feet elevated. Increases difficulty and places greater emphasis on the upper chest.

• Weighted Push-Up

  Additional resistance using a weight vest or plates. Suitable for advanced trainees.