Chest · Chest press
Push-Up
The Push-Up mainly trains your chest. Also working: triceps, front delts and abs.
Bodyweight
Stable
How to do it
- Hands slightly wider than shoulder width
- Body in one straight line: glutes and abs tight
- Lower your chest to just above the floor
- Press up powerfully
Coach’s tip
Too hard? Put your hands up on the bench. Too easy? Put your feet on the bench: that also shifts more of the work to the upper chest.
Setup
Grip
Body weight
Load
Bodyweight
You need
Nothing extra
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (chest press). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Push-Up work?
Mainly the chest. The triceps, front delts and abs help.
What can I do instead of the Push-Up?
For the same movement: Cable Bench Press, Dumbbell Bench Press and Cable Floor Press. In DCFT you swap with one tap.
DCFT
The Push-Up in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.