Push-up
- Zielmuskel
- Pectoralis Major Sternal Head
- Synergistenmuskeln
- Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
- Equipment
- Body weight
- Körperregion
- Chest
- Typ
- Strength
The push-up is a bodyweight pushing exercise that primarily targets the chest (pectoralis major, sternal head), with the front shoulders, upper chest, and triceps assisting. It needs no equipment, scales easily for any level, and builds pressing strength and core stability anywhere.
Push-up: So führst du sie aus
- 1Start in a high plank with your hands flat on the floor, roughly shoulder-width apart and stacked under your shoulders.
- 2Extend your legs behind you and balance on the balls of your feet, with your body forming a straight line from head to heels.
- 3Brace your core and squeeze your glutes to lock your hips in line with your shoulders.
- 4Bend your elbows and lower your chest toward the floor under control, keeping your elbows at roughly a 45° angle to your torso.
- 5Lower until your chest is just above the floor, keeping your neck neutral and your gaze slightly ahead.
- 6Press through your palms to push your body back up until your arms are fully extended.
- 7Reset your brace at the top and repeat for your target reps.
Technik-Tipps
- Keep a rigid plank from head to heels by bracing your core and squeezing your glutes throughout the set.
- Tuck your elbows to roughly a 45° angle rather than letting them flare wide to protect your shoulders.
- Move through a full range of motion, lowering your chest close to the floor and locking out at the top.
- Spread your fingers and grip the floor to keep your wrists stable and distribute pressure evenly.
Häufige Fehler
- Letting your hips sag toward the floor, which strains the lower back and removes tension from the chest.
- Piking your hips up into an inverted-V, which shortens the range of motion and shifts work off the chest.
- Flaring your elbows out to 90°, which places excessive stress on the shoulder joint.
- Using a partial range of motion and not lowering your chest near the floor, which limits the strength and muscle gained.
Häufig gestellte Fragen
What muscles does the push-up work?
It primarily works the chest (pectoralis major, sternal head), with the front deltoids, upper chest (clavicular head), and triceps acting as synergists. Bracing your core also keeps your trunk engaged throughout.
Is the push-up good for beginners?
Yes. If a full push-up is too hard, start with knee push-ups or incline push-ups with your hands on a bench or wall. As you get stronger, lower the incline until you can do them from the floor.
How do I do a knee push-up?
Set up as for a standard push-up but rest your knees on the floor, keeping a straight line from your head to your knees. This reduces the load so you can train the same pressing pattern with good form.
How many push-ups should I do to start?
Begin with 3 sets of as many clean reps as you can manage with good form — often 5 to 10 for beginners. Add a rep or two each session, and progress to a harder variation once standard push-ups feel easy.
