A classic bodyweight exercise that works the chest, shoulders, and triceps.
- +Works multiple muscles including chest, triceps and core
- +No equipment required
- +Easily modifiable for different fitness levels
- –Can be difficult for beginners
- –Proper form is required to avoid wrist and shoulder strain
- –Not as effective for muscle mass gain
This exercise targets:
Chest
Middle Chest
Upper Chest
Serratus
–
Triceps
Shoulders
Front Delts
Ratios are approximate and can vary depending on form and technique.
How to perform
- Start in a high plank: hands slightly wider than shoulders, arms straight
- Keep a straight line from head to heels; squeeze glutes and brace core
- Point fingers forward; screw palms into floor to set shoulders
- Lower your chest by bending elbows at ~45° to your body
- Go down until chest nearly touches floor or elbows reach 90°
- Press through palms to return to plank; exhale as you push up
- Keep neck neutral; don’t let hips sag or pike
- Too hard? Do knee or incline push-ups; too easy? Elevate feet