Push Up

How to do it

1. Place your hands on the floor slightly wider than shoulder-width and step your feet back into a high plank.
2. Brace your midsection and squeeze your glutes so your body is a straight line from head to heels.
3. Lower your chest toward the floor with the elbows about 45 degrees from your body.
4. Stop when your chest is just above the floor.
5. Press the floor away until your arms are straight.

Tips

• Move the chest and hips together as one unit.
• Screw the hands into the floor to keep the shoulders stable.

Common mistakes

• Letting the hips sag or pike up.
• Flaring the elbows straight out to the sides.
• Doing half reps without bringing the chest down.

Muscles worked by the Push Up

• Mid chest Primary33%
• Front delts Secondary14%
• Lower chest Primary10%
• Upper chest Secondary10%
• Triceps (lateral head) Secondary9%
• Triceps (medial head) Secondary6%
• Serratus anterior Minor6%
• Triceps (long head) Minor4%
• Lower abs Stabilizer3%
• Upper abs Stabilizer3%
• Obliques Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

The push up is a closed-chain bench press: same chest, front delt and triceps pattern, with more serratus because the shoulder blades move freely and a plank-like core demand.

Push Up alternatives

Same equipment

• Incline Push UpBodyweight
• Push Up on KneesBodyweight
• Wide Push UpBodyweight

Different equipment

• Kettlebell Push UpKettlebell
• Weighted Push UpOther equipment
• TRX Chest PressTRX

Make it harder

• Kettlebell Push UpKettlebell
• Weighted Push UpOther equipment
• Spiderman Push UpBodyweight
• Divebomber Push UpBodyweight

Similar exercises

• Clap Push UpBodyweight
• Depth Push UpBodyweight
• Plyo Push Up on BoxBodyweight
• Plyometric Push UpBodyweight

Frequently asked questions

What muscles does the Push Up work?

Mainly the mid chest and lower chest. The front delts, upper chest, triceps (lateral head) and triceps (medial head) assist.

Is the Push Up good for beginners?

Yes. The Push Up is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Push Up?

For example the Kettlebell Push Up, Weighted Push Up and TRX Chest Press. They train mostly the same muscles, some with different equipment.

How do you make the Push Up harder?

Add weight or reps, or move on to the Kettlebell Push Up and Weighted Push Up.

Sources

• Calatayud et al. 2015, JSCR 29(1):246-253 (bench press vs push up)
• Cogley et al. 2005, JSCR 19(3):628-633 (hand positions)

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