Push-ups Guide
- Exercise Type: Compound - engages and works multiple muscle groups at the same time.
- Targeted Muscle Groups:
How to perform?
A push-up (or press-up in British English) is a common calisthenics exercise beginning from the prone position. By raising and lowering the body using the arms, push-ups exercise the pectoral muscles, triceps, and anterior deltoids, with ancillary benefits to the rest of the deltoids, serratus anterior, coracobrachialis and the midsection as a whole. Push-ups are a basic exercise used in civilian athletic training or physical education and commonly in military physical training. They are also a common form of punishment used in the military, school sport, and some martial arts disciplines.
Variations
In the "full push-up", the back and legs are straight and off the floor. There are several variations besides the common push-up. These include bringing the thumbs and index fingers of both hands together (a "diamond push-up") as well as having the elbows pointed towards the knees. These variations are intended to put greater emphasis on the triceps or shoulders, rather than the chest muscles. When both hands are unbalanced or on uneven surfaces, this exercise works the body core. Raising the feet or hands onto elevated surfaces during the exercise emphasizes the upper (minor) or lower (major) pectorals, respectively. Raising the hands with the aid of push-up bars or a dumbbell allows for a greater range of motion, providing further stress for the muscles.
Variations
This exercise doesn't have any variations
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isolationBand Pushdown
isolationBench Cable Crossover
isolationBench Dips
isolationBodyweight Bent Over Glute Kickbacks
isolationCable Chest Fly
isolationCable Lying Triceps Extension
isolationCross Cable Triceps Extension
isolationCross Crunches
isolationDecline Dumbbell Skull Crushers
isolationDecline EZ-Bar Skull Crushers
isolationDumbbell Tricep Extension
isolationDumbell Flyes (Chest Fly, Pectoral Fly)
isolationEZ-Bar Skull Crushers
isolationFeet Elevated Bench Dips
isolationIncline Cable Chest Flye/Fly’s
isolationIncline Cable Press
isolationIncline Dumbbell Fly
isolationIncline Lying Dumbbell Triceps Extension
isolationLying Dumbbell Triceps Extension
isolationMachine Triceps Pushdown
isolationOne-Arm Dumbbell Triceps Extension
isolationOverhead Cable Triceps Extension
isolationOverhead Machine Extension
isolationOverhead Rope Triceps Extensions
isolationPec Deck
isolationReverse EZ-Bar Skull Crushers
isolationRing Tricep Extension
isolationRope Triceps Extension/Pushdown
isolationSeated EZ-Bar Tricep Extension/Press
isolationSeated Overhead Dumbbell Extension
isolationSingle-Arm Cable Kickbacks
isolationStanding Overhead Dumbbell Extension
isolationStraight-Bar Triceps Pushdown/Extension
isolationTricep Kickbacks
isolationTriceps Pushdown/Extension
isolationPlank Back And Forth
isometric