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Technique

  1. Start in a Plank position and widen your grip until your hands are about two times shoulderwidth apart.
  2. Lower yourself down until your chest almost touches the ground, then push yourself back up.

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Form tips

  • Keep your Abs engaged and a posterior Pelvic tilt.
  • Push your shoulders forward at the top ( Shoulder protraction) and maintain your shoulders pulled towards your hips the whole time ( Shoulder depression).
Risks
  • The elbows-out position can put undue stress on the shoulder. Practice this exercise carefully to avoid injury. Keep your shoulders pulled towards your hips ( Shoulder depression) to reduce the risks.

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Muscles

Strength

Primary

  • Shoulders
  • Chest
  • Triceps
  • Serratus anterior

Secondary

  • Biceps
  • Forearms
  • Abs
  • Obliques
  • Pelvis
  • Anterior deltoid
  • Pectoralis major (clavicular head)
  • Triceps brachii (long head)
  • Triceps brachii (medial head)
  • Triceps brachii (lateral head)
  • Pectoralis major (sternal head)
  • Serratus anterior

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Equipment

Ground (hands or body)
Ground (hands or body)
Parallettes
Parallettes

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Appears in

Calisthenics skills
Joint movements
Elbowextension
Shoulderhorizontal adductionflexion forward
trains stretches

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Progressions

e0sl

Side-staggered pushup

Novice

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Regressions

e087

Pushup

Novice

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Variations

e087

Pushup

Novice
e033

Diamond pushup

Novice
e12p

Pushup eccentric

Beginner
e12q

Band-assisted pushup

Beginner
e12r

Weighted pushup

Novice
e14o

Band-resisted pushup

Novice
w02f

Downward dog pushup

Novice
w02d

One-leg dog to plank

Novice
e08z

Internally rotated pushup

Novice
e0se

Half pushup

Beginner
e08o

Palm raise 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.