Description:
The self assisted push-up reduces the load by raising the hands onto a bench or wall, or by dropping to the knees. It lets beginners build pressing strength through a full range of motion before progressing to a strict floor push-up.
Benefits:
- Builds strength in the chest, shoulders, and triceps.
- Reduces load so beginners can train the push-up.
- Trains the core to stay braced.
- Requires minimal equipment.
- Carries over to barbell and dumbbell pressing.
Profile:
| Equipment: | Bodyweight (Incline or Knees) |
| Type: | Bodyweight (Compound) |
| Resistance Type: | Body Weight (Assisted) |
| Level: | Beginner |
Muscles:
Primary Muscles
- Pectoralis Major
- Anterior Deltoid
- Triceps Brachii
Secondary Muscles
- Serratus Anterior
- Abdominals and Core
Classification:
| Mechanics: | Compound |
| Force: | Push |
| Utility: | Basic |
Instructions:
- Place your hands on a raised surface such as a bench or wall, or set up on your knees on the floor.
- Set your body in a straight line and brace your core.
- Lower your chest toward the surface under control until your elbows reach about 90 degrees.
- Press back up to the start, keeping your body rigid.
- Repeat for the desired reps.
- Lower the surface or move to your toes as you get stronger.
Common Mistakes:
- Letting the hips sag or pike up.
- Flaring the elbows straight out to the sides.
- Using a partial range of motion.
- Losing the core brace through the rep.
- Dropping the head instead of keeping the neck neutral.
Variations:
- Standard Push-Up
- Diamond Push-Up
- Wide Push-Up
- Weighted Push-Up
Safety Tips:
- Keep your body in a straight line with the core braced.
- Use a full range of motion on every rep.
- Stop if you feel wrist or shoulder pain.
- Progress the difficulty gradually.
Additional Information:
Push-up variations let you train pressing strength anywhere. Adjusting hand position, height, or added resistance changes the difficulty and the emphasis between the chest, shoulders, and triceps.
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