what is this exercise?
Push-ups (English: push-ups) are one of the most effective bodyweight exercises, developing the chest, shoulder, triceps, and core muscles. It is a versatile exercise that can be performed anywhere — at home, in the gym, or outdoors. Proper form is essential to avoid injuries and achieve maximum results.
📋 Step by Step
Get into a plank position — arms shoulder-width apart, palms slightly wider than shoulders, fingers pointing forward.
Tighten your abdominal and glute muscles — your body should form a straight line from head to heels.
Slowly lower yourself down, bending your elbows at a 45° angle from your body (not straight out to the sides).
Lower until your chest almost touches the floor — your elbows should be at an ~90° angle.
Push firmly through your palms and return to the starting position, fully extending your elbows.
Breathing: inhale as you lower down, exhale as you rise up.
💪 Muscle Activation
| Muscle | Activation Level |
|---|---|
| Pectoralis major muscle (pectoralis major) | ★★★★★ |
| Anterior deltoid muscle (anterior deltoid) | ★★★★☆ |
| Triceps (triceps brachii) | ★★★★☆ |
| Rectus abdominis muscle (rectus abdominis) | ★★★☆☆ |
| Serratus anterior muscle | ★★★☆☆ |
⚠️ Most Common Mistakes
✅ Keep your elbows at an ~45° angle from your body — this protects the shoulder joints.
✅ Your chest should almost touch the floor — no more, no less.
✅ Your body should be a straight line — tighten your glutes and abdominal muscles.
✅ Perform slowly and in a controlled manner — 2 sec. down, 1 sec. up.
🔄 Variations
| Variation | Description |
|---|---|
| Easier Knee Push-Ups | For beginners — performed on the knees instead of the feet, reducing the load. |
| Easier Wide-Grip Push-Ups | Arms wider — more chest, less triceps work. |
| Harder Close-Grip (Diamond) Push-Ups | Arms close together under the chest — the triceps work intensively. |
| Harder Plyometric Push-Ups | With a clap in the air — develops explosive power. |
| Harder Push-Ups with Elevated Legs | Feet on a bench — greater load on the upper chest. |