Classification
| Utility: | Basic or Auxiliary |
| Mechanics: | Compound |
| Force: | Push |
Instructions
Preparation
Lie prone on floor with hands slightly wider than shoulder width. Raise body up off floor by extending arms with body straight.
Execution
Keeping body straight, lower body to floor by bending arms. Push body up until arms are extended. Repeat.
Comments
Both upper and lower body must be kept straight throughout movement. See close grip push-up. Also see push-up test calculator.
Easier
Resistance can be reduced by performing push-ups with knees bent on floor or placing hands on elevated horizontal bar, in between narrow doorway, or edge of elevated surface.
Harder
For greater challenge, push shoulders forward at top of movement, elevate feet, have partner hold weight on back, perform Chest Dips on parallel bars, or plyometric variations for more power.
- Push-up Plus
- Elevated feet
- Weighted Push-up
- Shoulder Tap Push-up
- Alternating Plyo Push-up (on knees and Bosu)
- Chest Dip
