Skip to main content

​
Technique

  1. Get into a Plank position, with your fingertips on an elevated surface.
  2. Go all the way down until the chest touches the support.
  3. Go all the way up with arms fully extended and pushing the shoulders forward ( Shoulder protraction).
  4. A higher support surface will make the pushup easier, and vice versa.

​
Form tips

  • Keep your Abs engaged and a posterior Pelvic tilt.
  • Arms are close to the body - max 45° out.
  • Keep your head neutral (do not crane forward).

​
Muscles

Strength

Primary

  • Forearms
  • Shoulders
  • Chest
  • Triceps
  • Serratus anterior

Secondary

  • Biceps
  • Abs
  • Obliques
  • Pelvis
  • Flexor digitorum superficialis
  • Flexor digitorum profondus
  • Flexor pollicis longus
  • Anterior deltoid
  • Pectoralis major (clavicular head)
  • Triceps brachii (long head)
  • Triceps brachii (medial head)
  • Triceps brachii (lateral head)
  • Serratus anterior

​
Equipment

Plyo Box
Plyo Box
Chair
Chair
Bench
Bench

​
Appears in

Joint movements
HandFinger flexion
trains stretches

​
Progressions

e0ts

Knee fingertip pushup

Novice

​
Regressions

e05j

Incline pushup

Beginner
e0tq

Wall fingertip pushup

Beginner
e15n

Incline diamond pushup

Novice
e03s

Decline pushup

Novice
e05f

Incline clap pushup

Novice
e10j

Bent-legs bench dip

Novice
e087

Pushup

Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.