Push-Up
The Push-Up primarily works the Anterior Deltoid, Pectoralis Major (Sternal), Triceps (Long Head), with secondary activation of the Anterior Deltoid, Brachialis, Pectoralis Major (Clavicular), Triceps (Lateral Head), Triceps (Long Head), Triceps (Medial Head) and stabilizer support from the Biceps Brachii (Short Head), Erector Spinae, External Obliques, Pectoralis Minor, Rectus Abdominis, Rectus Femoris, Serratus Anterior, Transverse Abdominis. It is a bodyweight compound exercise at beginner difficulty.
Standard bodyweight push-up performed with hands shoulder-width apart.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Beginner |
| Type | Compound |
| Movement | Horizontal Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Anterior Deltoid, Pectoralis Major (Sternal), Triceps (Long Head) |
| Secondary | Anterior Deltoid, Brachialis, Pectoralis Major (Clavicular), Triceps (Lateral Head), Triceps (Long Head), Triceps (Medial Head) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Anterior Deltoid (shoulders)
- Primary Muscle Pectoralis Major (Sternal) (chest)
- Primary Muscle Triceps (Long Head) (triceps)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Pectoralis Major (Clavicular) (chest)
- Secondary Muscle Triceps (Lateral Head) (triceps)
- Secondary Muscle Triceps (Long Head) (triceps)
- Secondary Muscle Triceps (Medial Head) (triceps)
Stabilizer Muscles
- Stabilizer Muscle Biceps Brachii (Short Head) (biceps)
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Pectoralis Minor (chest)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Rectus Femoris (quadriceps)
- Stabilizer Muscle Serratus Anterior (chest)
- Stabilizer Muscle Transverse Abdominis (core)
Instructions
- Preparation: Lie prone with forefeet on floor and 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. Seeclose grip push-up. Also seepush-up test calculator.
Alternative Exercises
Get this data via the REST API or MCP Server.