Alternatives
- Incline Push-Up
- Negative Push-Ups
- Resistance Band Chest Press
Summary
The full push-up is a classic bodyweight exercise that targets the chest, shoulders, triceps, and core. It’s highly effective for building upper body strength and muscular endurance with no equipment.
Benefits of the Negative Push-Up (Full)
- Builds strength in the chest, arms, and shoulders
- Engages the core and improves posture
- Requires no equipment
- Scalable by tempo, reps, or variations
- Improves muscular endurance and stability
Push-Up (Full) Muscles Worked
- Primary: Pectorals
- Secondary: Triceps, Anterior Deltoids, Core
Instructions
- Begin in a high plank position with hands under shoulders
- Keep your body in a straight line from head to heels
- Lower your chest toward the floor by bending the elbows
- Keep elbows at a 45-degree angle to your sides
- Lower until your chest is just above the ground
- Push back up to the starting position
- Repeat for the desired number of reps
Common Mistakes
- Letting hips sag or pike
- Flaring elbows too wide
- Moving only the head or neck
- Not going through a full range of motion
- Losing core engagement