push-up

Wide push-ups with a focus on the chest are a variation of the exercise more suited for advanced individuals. The emphasis is placed on targeting your chest muscles.

Muscles engaged in wide push-ups:

During wide push-ups, your primary muscle engagement is with the pectoralis major, the large chest muscle. Additionally, the anterior deltoid muscle assists in the correct execution of the movement. Unlike other push-up variations, the triceps are not the main focus in this particular version and receive minimal training.

Execution of wide push-ups with a focus on the chest:

To perform wide push-ups with a focus on the chest, you modify your starting position. Here are some tips for body positioning and execution:

Body Position:

Begin by assuming the starting position for a regular push-up, lowering your knees and positioning your arms at chest height. However, instead of placing your hands shoulder-width apart, opt for a distance approximately three hand-widths wider. Extend your legs and assume a tense body posture, forming a straight line with your body.

Execution:

With the wide hand placement, lower your body with controlled tension, exhaling as you descend. Pause just before your body touches the ground. As you exhale, push yourself back up until your elbows are only slightly bent.

Positive push-ups with slight elevation

Positive push-ups with a slight elevation serve as a middle ground between the easier women's push-up for beginners and the classic version. Utilizing a small platform, you don't need much to incorporate this exercise into your workout routine.

Muscles engaged in positive push-ups:

In positive push-ups, the primary muscle strengthened is the pectoralis major, the large chest muscle. However, the elevation ensures that the stimulus predominantly targets the lower fibers of the chest muscles. The triceps (musculus triceps brachii) and the anterior part of the deltoid muscle (musculus deltoideus pars clavicularis) also contribute to executing positive push-ups. However, the shoulder muscles play a secondary role in this variant.

Execution of push-ups with elevation:

The fundamental movement remains the same for this chest exercise. Further details regarding body posture and the sequence of movements are outlined below.

Body Position:

Begin by assuming the typical starting position for push-ups. Kneel on the ground, position your arms under your shoulders, and extend your legs. Your body should form a straight line. However, your hands are on the elevated surface. Maintaining muscle tension is particularly crucial for positive push-ups.

Execution:

Slowly lower your entire body down until your chest hovers just above the elevation. Subsequently, press your body back up without using momentum to reduce muscle stimulus. Exhale during this movement, ensuring that your arms are still slightly bent in the end position.

Easy push-ups for beginners (women's push-ups)

A straightforward variation known as Modified Women's Push-ups is suitable for beginners, providing an excellent stepping stone toward performing traditional push-ups.

Muscles Engaged in Modified Women's Push-ups:

The target muscles align with those in traditional push-ups, with the intensity slightly reduced in Modified Women's Push-ups. The primary focus remains on strengthening the pectoralis major (chest muscles). Additionally, it provides stimulus to the triceps brachii and the anterior part of the deltoid muscle.

Execution of Push-ups for Beginners:

The execution of push-ups for beginners closely resembles the classic variation. However, essential information regarding body position and movement is detailed below to effectively train your chest.

Body Position:

Start by kneeling on the ground, crossing your feet behind your back. Extend your arms forward while engaging your buttocks, back, and abdomen. Ensure that your elbows are slightly bent.

Movement Execution:

Lower your entire body until you are just above the ground. Keep the elbows close to your body during the descent, inhaling in a controlled manner. Exhale as you press your body back to the starting position.

pushups

The classic push-up is a universally popular fitness exercise for your workout routine. Learn more about target muscles and the sequence of movements.

Muscles Engaged in Traditional Push-ups:

With the classic variation of push-ups, you strengthen your chest muscles (pectoralis major). Additionally, push-ups can target other muscles. The triceps brachii and the anterior part of the deltoid muscle contribute supportively.

Execution of Traditional Push-ups:

The execution of traditional push-ups is relatively straightforward, but there are key considerations to bear in mind.

Body Position:

Begin by kneeling, placing your hands shoulder-width apart on the ground beneath your chest. Extend your legs backward, supporting your body weight with your hands and toes. Maintain a straight line from your head to your heels, engaging your entire body.

Movement Execution:

Lower your entire body downward while maintaining body tension. Your chest and arms should do the bulk of the work. Inhale as you descend, ensuring that your elbows stay close to your body and do not fully flare outward. Exhale as you press your body back up.

Traditional Push-ups:

Executing push-ups in the classic manner.
Ensure your body forms a straight line and avoid the typical arch in the back.

Arch Push-ups:

Sustaining body tension is crucial for correct push-ups.
The starting position is equally important. Avoid an unnatural arch in your body, ensuring there is no angle between your legs and upper body. The body should form a slant, with arms almost fully extended.

Negative push-ups

Without any equipment, whether in the gym or at home, you can incorporate negative push-ups for advanced training to target your chest muscles. Once you have mastered regular push-ups, the negative variation allows you to primarily focus on training the upper chest.

Muscles Engaged in Negative Push-ups:

Negative push-ups are a popular fitness exercise to train the chest muscles (pectoralis major). This simple yet effective exercise primarily targets the upper fibers of the chest muscles. Additionally, your triceps brachii and the anterior serratus muscle provide support during execution.

Execution of Push-ups for Advanced Training:

Push-ups for advanced training are suitable for those beyond the beginner stage. Below, you will find more information if you choose to incorporate negative push-ups into your routine.

Body Position:

For this exercise, you need an elevation for your feet. A chair or bed at home or a flat bench in the gym is suitable for negative push-ups. Position your palms at shoulder width, aligning them with your chest. Once again, ensure that your entire body is straight. Maintain body tension while looking at the ground.

Movement Execution:

Starting in the initial position, inhale and lower your upper body down. Slowly bend your elbows. Then, exhale and push your chest back up until your arms are almost fully extended.

Common push-up mistakes

Despite their popularity and simple execution, there are common mistakes in push-ups. These errors should be avoided to effectively strengthen your chest muscles.

✅ Palms Turned Inward: It is common to see athletes turning their palms inward and elbows pointing outward. This increases stress on the wrists.

✅ Lack of Body Tension: Insufficient body tension diminishes training success. The buttocks should not be too high, and the back should not sag.

✅ Forward Gaze: When the gaze during push-ups is directed forward, it poses risks to the cervical spine. Neck pain is a common consequence. The head should align with the spine in a straight line.

Alternatives and similar exercises to push-ups

The variety of push-up variations is extensive. Depending on your target muscles and training level, you can incorporate different fitness exercises into your workout routine. Here's a brief overview of alternatives to the well-known and popular push-up.