Chest
Push-Up
Push-up
Video
Execution (step by step)
1
Hands slightly wider than shoulder width, fingers forward.
2
Body in a straight line from head to heels.
3
Elbows lower 45 degrees from your body -- not 90 degrees.
4
Chest almost touches the ground.
5
Press fully up, arms almost extended.
Muscles
Primary
pectorals
Supporting
tricepsfront deltscore
Programming
| Strength | 3-5 sets x 5-15 reps |
| Hypertrophy | 3-4 sets x 15-25 reps |
| Endurance | 2-3 sets x 30+ reps |
Alternatives
A custom plan via WhatsApp
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