Push-up
Chestintermediaterepsno equipment
Face-down plank on the hands and toes with the body in one straight line; the elbows bend until the chest is a few centimetres above the floor, then the arms press the rigid body back up.
How to do it
- Hands flat on the floor slightly wider than the shoulders, fingers forward, wrists under the shoulders; legs straight and together, only the balls of the feet on the floor (heels up).
- Arms straight: the body is one rigid line from head to heels, slightly inclined (head higher than feet); gaze at the floor just ahead of the hands.
- Bend the elbows (about 45 degrees out from the ribs, pointing back) and lower the whole body as one piece until the chest is 2-5 cm above the floor; elbows about 90 degrees.
- Press the floor away to straighten the elbows and return to the top; hips, knees and neck stay straight throughout. Hands and feet never move.
Muscles worked
deltoidi, addominali, pettorali, tricipiti