A bodyweight exercise that primarily targets the chest, shoulders, and triceps.
- +Works on chest, triceps and shoulders
- +Helps improve upper body strength
- +Bodyweight exercise
- –Can be challenging for beginners
- –Requires proper form to avoid injury
This exercise targets:
Chest
Lower Chest
Middle Chest
Serratus
–
Triceps
Shoulders
Front Delts
Ratios are approximate and can vary depending on form and technique.
How to perform
- Grip the bars, arms straight, shoulders down and back, core braced
- Lean torso slightly forward; legs back and crossed or together
- Keep wrists neutral and forearms vertical under shoulders
- Lower by bending elbows, keeping them at about 45° from your sides
- Descend until upper arms are about parallel to the floor (pain‑free range)
- Press through your palms to rise; don’t shrug; finish with a soft lockout
- Inhale down, exhale up; move with control—no bouncing
- Too hard? Use a band/assisted machine; more upright targets triceps, more lean hits chest