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Chest · Body Weight
Normal Push-Up
Normal Push-Up is an intermediate compound strength exercise that works the pectorals (chest), with the shoulders and triceps assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest · Pectoralis Major
Secondary muscles
- Shoulders · Anterior Deltoids
- Triceps · Triceps Brachii
How to do Normal Push-Up
- Begin in a plank position with your hands placed slightly wider than shoulder-width apart and your feet together. Your body should form a straight line from head to heels.
- Engage your chest and lower your body towards the floor by bending your elbows, keeping them at a 45-degree angle to your body.
- Lower your chest until it is just above the floor.
- Push through your hands to raise your body back to the starting position, fully extending your arms. Repeat for the desired number of repetitions.
Form tips
- Keep your elbows at a 45-degree angle to your body to maximize chest and triceps engagement and reduce shoulder strain.
- Breathe steadily, exhaling as you push up and inhaling as you lower yourself.
- Keep your head aligned with your spine to avoid straining your neck.
Normal Push-Up alternatives
More pectorals exercises
Normal Push-Up FAQ
What muscles does Normal Push-Up work?
Normal Push-Up mainly works the pectorals in the chest (Pectoralis Major). The shoulders and triceps work as secondary muscles.
What equipment do you need for Normal Push-Up?
None. Normal Push-Up is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Normal Push-Up should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Normal Push-Up good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Normal Push-Up burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Normal Push-Up?
Other exercises for the pectorals include Band Push-Up, Resistance Band Assisted Push-Up, Assisted Weighted Push Up and Suspension Trainer With Grips Reverse Push-Up.
For developers
Use Normal Push-Up in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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