Push-Up

CompoundBeginner

How to do it

Body in one straight line; lower until your chest nearly touches the floor.

Primary

Chest

Secondary

Front Delts, Triceps, Abs

1Place hands slightly wider than shoulders, body in a straight line from head to heels.
2Brace your core and squeeze your glutes.
3Lower until your chest is a fist's height from the floor.
4Push the floor away to return to the top.

Elevate hands on a bench to make it easier, feet to make it harder.

Bodyweight only

Barbell Bench Press

Chest

Flat Dumbbell Bench Press

Chest

Machine Chest Press

Chest

Close-Grip Bench Press

Triceps

Diamond Push-Up

Triceps