Pushups
Explanatory Video(3)
Description
A bodyweight exercise that engages the chest, arms, and core, performed by lowering and pushing up the body.
Difficulty & Category
Beginner
Dynamic
Affected Muscles
Pectoralis Major
Triceps Brachii
Rectus Abdominis
Deltoid (Anterior)
Transversus Abdominis
Pectoralis Minor
Body Areas
Chest
Arms
Core
Shoulders
Progressions
Pseudo pushups are a variation of the traditional pushup that emphasizes the anterior deltoids and pectoral muscles. To perform this exercise, start in a standard pushup position with your hands placed slightly wider than shoulder-width apart. Shift your weight forward so that your shoulders are in front of your wrists. This forward lean increases the load on the shoulders and chest. Lower your body by bending your elbows, keeping them close to your body, until your chest nearly touches the ground. Push back up to the starting position, maintaining the forward lean throughout the movement. This exercise requires significant shoulder strength and stability.
Dynamic
Intermediate
Tiger Bend Pushups are an advanced variation of the traditional pushup that primarily targets the triceps, shoulders, and chest. To perform this exercise, start in a forearm plank position with your forearms and toes on the ground. Your body should form a straight line from your head to your heels. Engage your core and keep your elbows close to your body. Push through your palms to lift your body up into a pushup position, transitioning from your forearms to your hands. Lower back down to the starting position by bending your elbows and returning to the forearm plank. This movement requires significant upper body strength and stability.
Dynamic
Intermediate
Similar Exercises
Diamond pushups are a variation of the traditional pushup that emphasizes the triceps and inner chest. To perform a diamond pushup, start in a plank position with your hands placed close together under your chest, forming a diamond shape with your thumbs and index fingers. Keep your body straight from head to heels, and lower yourself down by bending your elbows, keeping them close to your body. Push back up to the starting position, ensuring that your core remains engaged throughout the movement. This exercise not only builds upper body strength but also improves stability and control.
Dynamic
Beginner
Tiger Bend Pushups are an advanced variation of the traditional pushup that primarily targets the triceps, shoulders, and chest. To perform this exercise, start in a forearm plank position with your forearms and toes on the ground. Your body should form a straight line from your head to your heels. Engage your core and keep your elbows close to your body. Push through your palms to lift your body up into a pushup position, transitioning from your forearms to your hands. Lower back down to the starting position by bending your elbows and returning to the forearm plank. This movement requires significant upper body strength and stability.
Dynamic
Intermediate
Decline pushups are an upper body exercise that targets the chest, shoulders, and triceps. Begin by placing your feet on an elevated surface such as a bench or step, with your hands on the ground. Position your hands shoulder-width apart and keep your body in a straight line from head to heels. Lower your body until your chest nearly touches the floor, keeping your elbows at a 45-degree angle. Press back up to the starting position. Maintain a tight core throughout to prevent sagging or arching of the back.
Dynamic
Intermediate
The Elbow Lever is a static balance move where the body is held horizontal to the ground, supported by the elbows tucked into the midsection.
- Setup: Place your hands on the floor with fingers pointing backward or slightly outward.
- Placement: Lean forward and tuck your elbows firmly into your lower abdomen or hip bones.
- Transition: Shift your weight forward onto your arms while simultaneously lifting your legs off the ground.
- Hold: Engage your core and back muscles to keep your body in a straight, horizontal line parallel to the floor. Keep your head up and look forward.
Isometric
Intermediate
Skill
The Bench Press is a fundamental compound exercise that targets the upper body, primarily the chest muscles. To perform the exercise, lie flat on a bench with your feet firmly planted on the ground. Grip the barbell slightly wider than shoulder-width apart, and lower it to your chest while keeping your elbows at a 45-degree angle. Press the barbell back up to the starting position, fully extending your arms. Ensure to maintain a stable core and avoid arching your back during the lift. This exercise not only strengthens the pectoral muscles but also engages the deltoids and triceps, making it an essential movement for building upper body strength.
Dynamic
Intermediate
A push-up variation performed with feet elevated above the hands, increasing the load on the upper chest, shoulders, and triceps.
Dynamic
Beginner
Regressions
Knee pushups are a beginner-friendly variation of the standard pushup. Begin by positioning yourself on your hands and knees with your palms placed shoulder-width apart. Keep your body in a straight line from your head to your knees. Lower your chest towards the floor by bending your elbows while keeping them tucked close to your body. Press back up to the starting position. This exercise helps build strength in the chest, shoulders, and triceps while reducing the load typically placed on the core and lower body.
Dynamic
Beginner
The negative pushup focuses on the eccentric phase of the movement to build the necessary strength for a full pushup. Start in a high plank position with your hands slightly wider than shoulder-width and your body in a straight line. Slowly lower yourself towards the floor by bending your elbows, aiming for a count of 3 to 5 seconds. Keep your core tight and ensure your hips do not sag. Once your chest touches the ground, place your knees down to push yourself back up to the starting position or simply reset.
Dynamic
Beginner
Last updated: 3/6/2026