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Push Up

  • force push
  • level beginner
  • category upper body
  • movement compound

The push up is a staple bodyweight and calisthenics exercise that helps you tone and define your chest, shoulders and triceps. There are many variations of the standard push up, including wide and close grip, weighted, knee push ups, marine push ups and even dive-bomber push ups. Read on for all the juicy information!

Low Poly Character by TehJoran used under CC-BY license from


  • Start in a plank position (hands shoulder-width apart, elbows locked, feet together)
  • Flex elbows until upper arm and lower arm are at a 90 degree angle
  • Extend elbows and return to the plank position

Tips and Tricks

A wider hand position places more load on the pectoral muscles

A narrower hand position places more load on the anterior deltoids

It is not required to achieve the 90 degree angle in step 2

Muscles Used
legend Target muscle Synergist muscles Stabilizer muscles
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