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Chest Exercises

Push Up

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Chest Exercises

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Push Up

Type: Chest

The push up (also known as press up) is an excellent exercise for working the chest muscles and arms. Also because of the position you have to maintain to do this exercise correctly, it also works the core, abdominals, legs and back. Different variations of the push up will further challenge the same muscle groups.

Level :

Intermediate

Equipment : No

	Chest
	Core Triceps

Push Up Steps:

Step 1:

Start on your knees.

Step 2:

Place both hands on the floor in front of you, shoulder width apart.

Step 3:

Wrists and elbows should be in line with the chest

Step 4:

Fingers facing forward, lift off your knees so your body is in a straight line and supported only by your hands and feet.

Step 5:

Pull in the abdominals tight and keep the pelvis straight.

Step 6:

Maintain a straight back throughout the exercise.

Step 7:

Bend at the elbows to lower the body towards the floor until the upper arms are parallel to the floor.

Step 8:

Chest should be around 10cm off the floor.

Step 9:

Pause briefly then push back to the start position by extending the elbows.

Top Tip:

Keep the body straight throughout the whole movement. Once form begins to fail, stop.

Chest Exercises

Show All

Bench Press, Dumbbell

Bench Press, Dumbbell, Declined

Chest Flyes, Pec Deck, Machine

Chest Press, Cable

Chest Press, Seated, Machine

Dumbbell Flyes, Inclined Bench

Floor Flyes, Dumbbell

Floor Flyes, Dumbbell with Feet Up

Floor Press, Dumbbell, Neutral Grip

Floor Press, Dumbbell, Neutral Grip with Feet Up

Floor Press, Dumbbell, Overhand Grip

Floor Press, Dumbbell, Overhand Grip with Feet Up

Floor Press, Dumbbell, Rotating Grip

Floor Press, Dumbbell, Rotating Grip with Feet Up

Floor Press, Dumbbell, Underhand Grip

Incline Press Machine

Push Up, Inclined

Push Up, Kneeling

Push Up, Wide Grip

Bench Press, Barbell

Bench Press, Barbell, Declined

Bench Press, Barbell, Declined, Narrow Grip

Bench Press, Barbell, Declined, Underhand Grip

Bench Press, Barbell, Declined, Wide Grip

Bench Press, Barbell, Inclined

Bench Press, Barbell, Inclined, Narrow Grip

Bench Press, Barbell, Inclined, Underhand Grip

Bench Press, Barbell, Inclined, Wide Grip

Bench Press, Barbell, Narrow Grip

Bench Press, Barbell, Underhand Grip

Bench Press, Barbell, Wide Grip

Bench Press, Dumbbell, Alternating, Neutral Grip

Bench Press, Dumbbell, Inclined

Bench Press, Dumbbell, Inclined, Neutral Grip

Bench Press, Dumbbell, Inclined, Underhand Grip

Bench Press, Dumbbell, Neutral Grip

Bench Press, Dumbbell, Twisting Grip

Bench Press, Dumbbell, Underhand Grip

Cable Crossover

Chest Flyes, Dumbbell, Rotating Grip

Chest Press, Cable, Alternating

Chest Press, Cable, Decline, Alternating

Chest Press, Cable, Incline, Alternating

Push Up, Chair Wide

Push Up, Declined

Push Up, Dive Bomber

Push Up, Dumbbell

Push Up, Grasshopper

Push Up, Leg Up

Push Up, One Leg

Push Up, Row, Dumbbell

Push Up, Saigon

Push Up, Spiderman

Push Up, Staggered Hands

Push Up, Twisting, Dumbbell

Push Up, Two Phase

Push Up, Walking, Sideways, Two Way

Plyometric Pushups, Lateral

Push Up Leg Tuck Combo

Push Up, Clapping

Push Up, Eccentric

Push Up, Medicine Ball, Alternating

Push Up, Plank, Dumbbell Row

Push Up, Plyometric

Push Up, Twisting

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