Push Beginner
Rank #06 of 100
Wide Push-Up
A wider hand placement that emphasizes the chest through a broader stretch at the bottom of each rep.
- Equipment
- None
- Focus
- Press the world away
Muscles worked
- Chest
- Front Delts
How to do it well
- 1 Set hands about 1.5x shoulder width.
- 2 Flare the elbows slightly to track the wrists.
- 3 Control the descent to feel the chest stretch.
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Beginner #03
Incline Push-Up
Hands elevated on a bench or rail. The higher the surface, the easier the press — a clean way to build volume toward full push-ups.
Lower Chest Triceps Front Delts
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Beginner #02
Knee Push-Up
A scaled push-up performed from the knees, reducing the load so beginners can master the pressing pattern with full range of motion.
Chest Triceps Front Delts
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Beginner #01
Standard Push-Up
The cornerstone pressing movement. Lower your chest to the floor and press back up while holding a rigid plank from head to heels.
Chest Triceps Front Delts