Push-ups are a classic bodyweight exercise for the chest. It can be performed anywhere and requires no equipment. In the negative version, the upper chest muscles are mainly used due to the elevation.
Get into the lower push-up position and place your feet on the elevation (bench, chair, box). Your hands should be positioned so that your upper arms are spread out at a 45° angle to your upper body. The thumbs point inwards and the forearms are positioned so that they are perpendicular to the floor (elbows are above your wrists). Maintain tension throughout your body.
2
Now push yourself forcefully away from the floor until your arms are almost fully extended. Your body should be in one line from head to heels throughout the exercise. Breathe out as you do this.
3
Lower yourself slowly and in a controlled manner until you are back in the starting position. Breathe in as you do so.
4
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Make sure that you keep your chest slightly out and your shoulders slightly back throughout the exercise. This will help you engage your chest muscles better. Also try to consciously target your chest muscles and push less out of your arms. Maintain body tension throughout the exercise so that your body always remains in one line. The higher the elevation, the more you target the upper chest muscles.
TIP: If the exercise is too difficult for you, rest your knees on the elevation. If it becomes too easy, simply strap on a rucksack (filled with books etc.).
Muscle groups
Primary
Chest (upper)
Secondary
Triceps
Shoulder (front)
Tertiary
—
Equipment
Body weight
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