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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 - Starting position

Push Up - Muscle Under Tension

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