Start
End
ChestBeginnerBodyweight
Pushups
تمرين الضغط
Target Muscles
ChestShouldersTriceps
Blue = primary · Gray = secondary
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- 1
Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
- 2
Next, lower yourself downward until your chest almost touches the floor as you inhale.
- 3
Now breathe out and press your upper body back up to the starting position while squeezing your chest.
- 4
After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.
Important tips
Squeeze your chest at the top of every rep.
Keep your elbows on a steady path — no mid-rep flaring.
Lower under control — the eccentric builds the muscle.
