Exercise Guide


Pectoralis Major
Triceps, Deltoids, Rectus Abdominis
rating: Ø 3.86 through 121 votes
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Variations available (17)
Starting PositionExecution
Starting Position (Alternative)Execution (Alternative)

Starting Position

  • go on your knees
  • put your hands vertical below your shoulders
  • they support your upper body
  • fingers together, fingertips point ahead
  • back straight, head in extension to the spine
  • stretch your legs behind your upper body
  • you can either put your legs together or leave a shoulder width space

Correct Execution

  • bend your arms slowly
  • elbows are in a 70 degree angle from the torso
  • let the upper body sink until the nose reaches the ground
  • your body remains in a line
  • avoid a hollow-back and do not push the bottom upwards
  • push yourself up again
  • keep your arms bent a bit
  • repeat the exercise

tips for the workout

  1. do the push-ups on your fists or use a pull-up bar to preserve your wrists
  2. put on a filled backpack to make this chest exercise more difficult
  3. if you do it on your knees, the exercise becomes easier
Suggestions for this exercise?!

Related exercise lists:

Pecs, Chest, Strength