Push-Up
Medical Disclaimer: This exercise requires adequate wrist extension mobility and intrinsic core stabilization. Consult a healthcare provider if you have a history of carpal tunnel syndrome, anterior shoulder impingement, or lumbar spinal pathologies before performing this movement.
TL;DR
The Push-Up is a fundamental closed kinetic chain exercise targeting the Pectoralis Major and Anterior Deltoid. It demands active core engagement and natural scapulothoracic rhythm, making it superior for functional shoulder health compared to traditional fixed-bench presses.
Biomechanics Profile
Primary Mover
● Pectoralis Major
Secondary Synergists
○ Anterior Deltoid, Triceps Brachii, Serratus Anterior
Joint Actions
Transverse Shoulder Adduction, Scapular Protraction
Resistance Profile
Ascending Resistance (Bodyweight)
Programming Parameters
Optimal Volume
3-4 Sets × 10-20 Reps
Intensity Target
1-2 RIR (Near Failure)
Rest Interval
90-120 Seconds
Execution Tempo
3-1-1-1 (Eccentric-Pause-Concentric-Squeeze)
Execution Protocol
- Setup & Alignment Position hands shoulder-width apart or slightly wider on the floor. Extend your legs fully, establishing a rigid kinetic chain from heels to occiput. Engage the glutes and rectus abdominis to achieve neutral pelvic tilt, effectively preventing lumbar hyperextension during the movement.
- The Descent (Eccentric Phase) Lower your body under strict control (3-4 seconds) while inhaling deeply into your diaphragm. Tuck your elbows at a 45-degree angle to the torso to minimize sheer stress on the anterior shoulder capsule. Descend until your chest is approximately one inch from the floor, maximizing the sternocostal stretch.
- The Press (Concentric Phase) Drive the floor away forcefully by contracting the pectoralis major and triceps while exhaling. At the terminal phase, allow full scapular protraction (driven by the serratus anterior) without losing core tension, avoiding a passive resting state at the top.
Clinical Red Flags
- Lumbar Hyperextension (Sagging Hips): Failing to maintain active tension in the transversus abdominis and gluteal complex places excessive compressive force on the lumbar spine and promotes anterior pelvic tilt.
- Flared Elbows (90 Degrees): Abducting the humerus to 90 degrees transfers mechanical tension away from the pectoralis major and heavily loads the AC joint and anterior glenohumeral capsule.
Clinical Troubleshooting
Wrist Pain at Bottom Range
The Fix: Utilize push-up handles, parallettes, or hold onto hexagonal dumbbells to maintain a neutral wrist alignment. This alleviates excessive wrist extension and compression of the carpal tunnel.
Shoulder Clicking or Pain
The Fix: Ensure your hands are positioned directly under your lower chest rather than your face. Actively depress the scapulae down towards your pelvis to prevent impingement of the rotator cuff tendons during the pressing phase.
Biomechanically Similar Alternatives
Frequently Asked Questions
Where should my hands be placed for optimal chest activation?
Clinical EMG studies indicate a hand placement slightly wider than shoulder-width maximizes pectoralis major recruitment. Narrower grips shift the mechanical load significantly onto the triceps brachii.
Why do my shoulders hurt during push-ups?
Anterior shoulder pain typically results from excessive humeral abduction (elbows flared to 90 degrees) or inadequate scapular depression. Tucking the elbows to 45 degrees and engaging the latissimus dorsi protects the anterior capsule.
Evidence-Based Citations
- Cogley, R. M., Archambault, T. A., Fibeger, J. F., & Kouser, M. M. (2005). Comparison of muscle activation using various hand positions during the push-up exercise. Journal of Strength and Conditioning Research, 19(3), 628-633. Cogley et al., 2005
- Calatayud, J., Borreani, S., Colado, J. C., Martin, F., Tella, V., & Andersen, L. L. (2015). Bench press and push-up at comparable levels of muscle activity results in similar strength gains. Journal of Strength and Conditioning Research, 29(1), 246-253. Calatayud et al., 2015