Fysiqal

Horizontal Push · Beginner

Standard Push-Up

Compound horizontal push exercise using bodyweight.
Standard Push-Up demonstration (no audio).
Movement pattern
Horizontal Push
Difficulty
Beginner
Equipment
Bodyweight
Mechanics
Compound
Sides
Bilateral
Main plane
Transverse

Free account. Log your sets of Standard Push-Up and each workout shows your best set by estimated 1RM.

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How to do the Standard Push-Up

Cues reviewed by Kwabena Osei on

Setup

Hands slightly wider than shoulder-width on the floor, body in a straight line from head to heels.

  1. Lower your chest toward the floor by bending your elbows, keeping your body rigid and straight throughout.

  2. Press back up to full elbow extension.

Common mistakes

  • Letting the hips sag or pike instead of maintaining one straight, rigid line from head to heels.

  • Flaring the elbows out to a full 90 degrees from the torso instead of a moderate angle, which adds unnecessary shoulder strain.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Shoulder horizontal adductionprimary action

    Pectoralis major (prime mover, high emphasis); Pectoralis major (prime mover, moderate emphasis); Anterior deltoid (synergist, moderate emphasis); Pectoralis minor (synergist, low emphasis)

  • Elbow extensionsecondary action

    Triceps brachii (prime mover, moderate emphasis); Triceps brachii (prime mover, moderate emphasis)

  • Scapula protractionsecondary action

    Serratus anterior (prime mover, moderate emphasis); Pectoralis minor (synergist, low emphasis)

  • Spine extensionsecondary action · resisted

    Rectus abdominis (stabilizer, moderate emphasis); Transverse abdominis (stabilizer, moderate emphasis); External oblique (stabilizer, low emphasis)

Related exercises

All horizontal push exercises →

From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.