Push-up
Push ups build the chest, triceps and front shoulders. They improve pressing strength that carries over to daily life and gym lifts.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Start in a high plank with your hands on the floor directly under your shoulders, feet together or hip-width apart, and your body in a straight line.
- 02
Brace your core and pull your shoulder blades back and down.
- 03
Lower yourself under control with your elbows at about a 30–45 degree angle to your torso until your chest comes close to the floor.
- 04
Push the floor away and straighten your elbows until you return to the starting position without letting your hips sag or rise.
- 05
Keep a steady rhythm: inhale on the way down, exhale on the way up, and squeeze your chest at the top.
Beginner's guide
§ 03 · GuidePush ups build the chest, triceps and front shoulders. They improve pressing strength that carries over to daily life and gym lifts.
You should feel it in your chest, triceps and core. It should not be mostly in your lower back or only in your wrists.
A common mistake is letting the hips sag or flaring the elbows too wide. Brace your core and keep your elbows about 30 to 45 degrees from your torso.
How to get started at the gym
§ 04 · SisuLiftPush-up is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsKeep your wrists directly under your hands and your fingers spread to distribute the load evenly. If your reps start to break down, perform knee push-ups or elevate your hands on a bench while maintaining the same technique.
The push-up is an effective bodyweight exercise for building strength and control in the chest, triceps, and front deltoids.
More exercises: Chest
§ 06 · Same muscles
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