Push Up
Hands on the floor under the shoulders, body straight, lower the chest to the floor and press back up. Also called Pushup, Push-Up, Pushups, Diamond Push Up and Weighted Push Up.
- Pattern
- Press forward
- Equipment
- Bodyweight
- Works
- Chest, front delt, triceps, abs
- Loads
- Shoulders, elbows, wrists
If something hurts
Not medical advice. Sharp pain, numbness or swelling needs someone qualified to look at it.
Each swap below spares one joint.
Elbow Chest Fly (Machine)
A fly's elbow stays fixed, so no elbow bend loads it.
Wrist Chest Press (Machine)
Neutral grip, no wrist extension.
When it stalls, these usually help
Bodyweight triceps work, which is usually where push-ups give out.
A push-up is a moving plank, and a stronger trunk keeps the hips from sagging.
A bodyweight pull that balances all the pushing.
How Swolver coaches it
This lift is read from your own sessions. When it goes flat for four weeks, Swolver names the likely cause in plain words, such as weekly sets that dropped, and the one change to make. The rules are all on the method page.