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Push-up Standing

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Exercise Profile

Primary muscles:

Chest

Secondary muscles:

Shoulders, Triceps

Equipment:

Bodyweight

Difficulty:

Intermediate

Push-up Standing Overview

The Push-up standing workout is a bodyweight exercise that primarily targets the chest muscles.

By using the body’s own weight as resistance, it effectively engages the pectoralis major and minor.

While the triceps and shoulders also come into play, the focus remains on the chest muscles.

This workout is a simple yet effective way to strengthen and tone the chest without equipment.

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Push-up Standing Instructions

  1. Stand with your feet shoulder-width apart, toes pointing forward.
  2. Engage your core by pulling your belly button towards your spine.
  3. Place your hands on your hips or let them hang by your sides.
  4. Bend your knees slightly, keeping your back straight and your chest lifted.
  5. Lower your body by bending your elbows and bringing your chest towards the floor.
  6. Pause for a moment when your chest is just above the floor.
  7. Push through your hands to straighten your arms and return to the starting position.

Push-up Standing Tips

  1. Position your feet shoulder-width apart and keep your body in a straight line from head to toe. Engage your core muscles by pulling your belly button towards your spine.
  2. Place your hands slightly wider than shoulder-width apart, fingers pointing forward. Keep your elbows close to your body and lower your chest towards the ground, maintaining a controlled and slow movement.
  3. Focus on engaging your chest muscles throughout the exercise. Imagine squeezing your pectoral muscles together as you push yourself back up to the starting position.
  4. Keep your neck neutral and your gaze forward, avoiding any strain or tension. Breathe in as you lower your body and exhale as you push yourself back up.
  5. Challenge yourself by gradually increasing the number of repetitions or by trying variations such as incline or decline push-ups. Consistency is key, so aim to incorporate push-ups into your regular workout routine at least two to three times per week.

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