Push Up - Instructions, Variations & Alternatives

Muscles involved

• Pectorals

• Triceps
• Deltoids
• Abdominals
• Lower back

Also known as

• Press-Up
• Chest Press Up

How to perform

Push Up - Starting position

Push Up - Muscle Under Tension

1. Set up & Starting position
   Place your hands flat on the ground and get into a plank position. Contract your abdominal muscles so that your back is not hollow. Your hands should be flat on the floor, shoulder-width apart or slightly wider, with fingers extended forward.

2. Eccentric phase
   Keeping body straight, lower body to floor by bending arms.

3. Isometric hold (optional) - Hold the position for a few seconds, using an isometric contraction of the triceps and pectorals.

4. Concentric phase
   Push body up until arms are extended and repeat.

Exercise Alternatives

• Incline Push Up
• Decline Push Up
• Chest Dip
• Chest Press
• Close Grip Push Up