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Push-up
ChestBeginner
3D anatomy atlas — activated muscles
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Mid pec (sternocostal head)· HighLower pec (abdominal part)· HighUpper pec (clavicular head)· MediumTriceps brachii· MediumAnterior deltoid· MediumRectus abdominis· Light
Basic push-up for chest, shoulders, triceps.
Target muscle
Mid pec (sternocostal head)Lower pec (abdominal part)Upper pec (clavicular head)Triceps brachiiAnterior deltoidRectus abdominis
Equipment needed
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Step-by-step guide
- 1Place both hands on the floor slightly wider than shoulders, fingers pointing forward.
- 2Straighten your body into a line from head to heels; brace your abs and glutes.
- 3Lower slowly by bending the elbows, keeping them ~45° to your torso.
- 4Stop when your chest nearly touches the floor.
- 5Push back up to the start, exhaling as you press.
Safety notes
Giữ khuỷu sát thân để dồn vào tay sau, không xòe.
Siết core giữ thân thẳng, không võng lưng.
Người yếu cổ tay cẩn thận vì tư thế tay chụm dồn áp lực cổ tay.
Correct form tips
- Keep the body perfectly straight — no sagging hips or piking up.
- Brace abs and glutes throughout the movement.
- Keep elbows ~45°, not flared out to 90°.
- Keep the neck neutral, eyes on the floor slightly ahead.
Mistakes to avoid (injury risk)
- Sagging lower back → stresses the spine, risks back pain.
- Hips too high → reduces chest activation.
- Not lowering deep enough → less muscle growth.
- Flaring elbows to 90° → risks shoulder joint injury.