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Push-Up

Draftstrength50%intermediate⬤ expert-opinion evidence
Evidence chain View FHIR resource(snapshot)movements → muscles → citations · and the interoperable FHIR form · served as a static snapshot here, not the live API route

Why Include This

The reference horizontal pressing pattern — the standard against which incline and knee variants are graded, and the entry point for the harder narrow-base and unilateral variants.

Evidence basis: expert-opinion

Positions & Range of Motion

Start
prone plank position, hands under the shoulders, feet together, shoulders-hips-ankles in one line
End
elbows extended, scapulae protracted at lockout, trunk line unchanged
Range of Motion
full elbow flexion to extension; chest to within a fist's width of the floor

How to Perform

The floor push-up: a closed-chain horizontal press supporting roughly two-thirds of bodyweight through the hands, with the trunk held as a rigid lever from shoulders to ankles.

Watch on YouTube↗

Opens a YouTube search for “Push-Up”

Equipment:none (bodyweight)
Starting position: prone

Coaching Cues

  1. 1

    Screw your hands into the floor as you press

    (verbal)
  2. 2

    Squeeze your glutes so your hips travel with your chest, not behind it

    (verbal)
  3. 3

    Keep your elbows about 45° from your ribs, not flared to the sides

    (verbal)

Evidence-Based Dosing & EMG Data

Recommended Dosing

3×5–12, 2–3×/week (consensus programming, not RCT-derived)

Muscles Involved (9)

Primary Movers

Pectoralis Major
Triceps Brachii

Secondary Movers

Anterior Deltoid

Stabilizers

Serratus Anterior— Closed-chain protraction; a common rationale for the push-up plus variation.
Rectus Abdominis
Transversus Abdominis
External Oblique
Gluteus Maximus
Erector Spinae Group— Resists lumbar extension against the anterior load.

Easier Variations ↓

1

Knee Push-Up

Regress to Knee Push-Up. Moving the ground-contact point from knees to toes lengthens the resistance arm; roughly 50% to 65% of bodyweight at the hands.

Harder Variations ↑

1

Diamond Push-Up

Progress to Diamond Push-Up.

2

Archer Push-Up

Progress to Archer Push-Up.

Target Movements (4)

Elbow FlexionHumeroulnar Joint
Elbow ExtensionHumeroulnar Joint
Shoulder Horizontal AdductionGlenohumeral Joint
Scapular ProtractionScapulothoracic Articulation

Why This Exercise Matters

Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:

Pushing (Doors, Carts)Floor Transfers (Sit-to-Floor-to-Stand)Kneeling & Getting Up

Research Notes

claude-researched 2026-08 (bodyweight ladders). Rung ordering is community consensus, not trial evidence — see source bodyweight-progression-consensus-2026. EMG and RCT sourcing pending.

Evidence Sources (1)