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Chest Exercise: Push-ups

Whether or not you have access to a gym facility, weight and exercise equipment, the traditional push-up is still one of the best chest building exercises there is. The best part about them is that they can be performed just about anywhere, anytime with no equipment at all.

The traditional push-up requires that you use your own body weight, therefore equipment and added weight such as dumbbells and barbells are not needed; you can adjust the intensity and variation by simply altering your position (see below).

To perform this move:

  • Start by supporting yourself face-downwards on the floor.
  • Keeping your arms extended, hands shoulder width apart and hands facing forward part your feet slightly or tuck your toes under for support.
  • DOWNWARD: As you inhale bend your elbows, bringing your chest to the floor but not touching it. Keep your body straight and do not allow your back to arch.
  • UPWARD: Exhale and push yourself back up to the starting position before repeating again.


  • Hands wider apart target the lateral portion of your pecs.
  • Hands closer together target the sternal head of your pecs.
  • Raised feet target the clavicular head of your pecs (try resting your feet on an exercise ball or an aerobic step bench).
  • If you really want intensity, instead of having your palms flat on the floor, clench your fists and put your knuckles on the floor for support.

The ending position of the push up exercise

The ending position of the push up exercise

Author: Dimi Ingle.
Copyright: Remedium. This article may not be copied, in whole or in part, without the written consent of Remedium.

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