Push-up

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Calisthenics exercise

title: "Push-up" type: doc version: 1 created: 2026-02-28 author: "Wikipedia contributors" status: active scope: public tags: ["bodyweight-exercises", "articles-containing-video-clips", "physical-exercise", "strength-training"] description: "Calisthenics exercise" topic_path: "general/bodyweight-exercises" source: "https://en.wikipedia.org/wiki/Push-up" license: "CC BY-SA 4.0" wikipedia_page_id: 0 wikipedia_revision_id: 0

::summary Calisthenics exercise ::

::callout[type=note] the calisthenics exercise ::

::figure[src="https://upload.wikimedia.org/wikipedia/commons/d/d6/Dand_(Basic).gif" caption="The Hindu push-up, also known as a dand. This is the most basic version, similar to that used by Bruce Lee who referred to it as a cat stretch."] ::

The most basic form of Hindu push-up starts from the downward dog yoga position (hands and feet on the floor with the posterior raised) and transitions to an upward dog position (hands and feet on the floor with the torso arched forwards and the legs close to the floor). It is also known as a dand, and is still widely known by this title especially in India where it originated. It is a common exercise in Indian physical culture and martial arts, particularly Pehlwani. The famous martial artist Bruce Lee also used it in his training regime and referred to it as a cat stretch, influenced by The Great Gama. It is an effective core strength exercise because it dynamically involves both the anterior and posterior chains in a harmonious fashion. There are numerous variations of the Hindu push-up although most incorporate the two postures used in the most basic version. It may also be known as a Hanuman push up, judo push up, or dive-bomber push-up.

Guillotine push-up

The guillotine push-up is a form of push-up done from an elevated position (either hands-on elevated platforms or traditionally medicine balls) wherein the practitioner lowers the chest, head, and neck (thus the name) past the plane of the hands. The goal is to stretch the shoulders and put extra emphasis on the muscles there.

Backhanded push-up

The backhanded push-up is a form of push-ups performed using the back of the hands, rather than the palms. Currently, the record holder of the backhanded push-ups is Bill Kathan who broke the world record in 2010, by performing 2,396 on Valentine's Day.

One-arm versions

::figure[src="https://upload.wikimedia.org/wikipedia/commons/1/1b/US_Army_52113_FORSCOM_employee_excels_at_fitness_competition.jpg" caption="A U.S. Army servicemember demonstrates a one-arm push-up in an extended position."] ::

Many of the push-up variations can be done using one arm instead of two. This will further increase the resistance put upon the trainee.

Single-leg push-up

To do single leg push-up lift one of the legs off the ground and do a set. Repeat the same with another leg.

Narrow-grip push-up

Do a normal push-up with the hands just a few inches apart from each other underneath the chest.

Wide-grip push-up

Similar to a normal push-up but with hands wider than shoulder width. This works the chest and shoulders more.

Clap push-up

At the peak of the push-up, push the body up off the ground and quickly clap the hands in midair. The fast jolting force of clap push-ups will help develop explosive power while also bulking up the pectoral muscles.

Spider-Man push-up

Do a normal push-up but raise one knee toward the elbow of the same side as the body rises. Switch knees with each rep. More stress can be added to the abs with a two-second hold.

Declined push-up

Declined or leg elevated push-ups are performed by doing a normal push-up with the feet on a bench or a step, keeping the back straight and low down instead of up throughout the range of movement. This variation's downward angle adds additional work to the front shoulder and upper pectoral muscles.

Other versions

There are some less difficult versions, which reduce the effort by supporting some of the bodyweights in some way. One can move on to the standard push-up after progress is made.

"Wall" push-ups are performed by standing close to a wall and pushing away from the wall with the arms; one can increase the difficulty by moving one's feet further from the wall.

"Table" or "chair" push-ups are performed by pushing away from a table, chair, or other object. The lower the object, the more difficult the push-up. One should be sure that the object is securely stationary before attempting to push up from it.

"Three-phase" push-ups involve simply breaking a standard push-up into three components and doing each one slowly and deliberately. Participants usually start face down on the floor with hands outstretched either perpendicular or parallel to the body. The first phase involves the arms being brought palms down on a 90-degree angle at the elbows. The second phase involves the body being pushed into the up position. The third phase is returning to the starting position. This technique is commonly used after a large block of regular push-ups, as it poses less stress and requires less effort.

"Diamond" or "Triceps" push-ups are done by placing both palms on the ground and touching together both thumbs and pointer fingers. This technique requires stronger triceps muscles than regular push-ups because, at the bottom of the stroke, the forearm is nearly parallel to the ground and the elbow is almost completely flexed, resulting in a much higher mechanical load on the triceps. There is a special sub-set of the diamond push-up (so named for the diamond-shaped space between the hands when the thumb and forefinger of the left hand are placed on the floor up against the thumb and forefinger of the right hand.) The special version of this push-up is when the diamond is placed directly below the nose instead of the solar plexus. The nose must almost touch the floor in the center of the diamond. This special diamond push-up is done by the United States Marine Corps. The lips must come within 1 inch of the floor while keeping the neck in line with the straight spine to qualify as a valid push-up. This can be verified by placing a 1-inch foam disposable earplug on the floor in the center of the diamond and picking it up with the lips.

"Hollow-Body" push-ups are performed in the position gymnasts call the "hollow body". In the plank version of the hollow body, the shoulders are protracted into a pronounced curve in the upper back while the abdominal muscles are tightened and the legs are locked and squeezed together. This variation requires full-body tension to execute and results in greater integration of the hips, shoulders, and core.

[[Plyometrics]]

Two platforms are placed beside the trainee, one on either side. The exercise begins with the hands-on either platform supporting the body, then the subject drops to the ground and explosively rebounds with a push-up, extending the torso and arms completely off the ground and returning the hands to the platforms.

Another is simply an explosive push-up where a person attempts to push quickly and with enough force to raise his or her hands several centimeters off the ground, with the body completely suspended on the feet for a moment, a variation of the drop push. This is necessary for performing 'clap push-ups' i.e. clapping the hands while in the air.

Aztec push-ups

The Aztec push-up is one of the most difficult plyometric push-ups. A person performs an Aztec push-up by beginning in the normal push-up starting position and exploding upward with both the hands and feet, driving the entire body into the air. While in the air, the body is bent at the waist and the hands quickly touch the toes. The body is then quickly straightened and the hands and feet break the fall, returning the body to the normal push-up position for another repetition.

360 push-ups

The 360 push-up is a variation of the superman push-up where one rotates 360 degrees while in the air.

Falling and explosive rebound push-ups

Here one falls to the ground from standing position and then using an explosive push-up gets back to standing position.

With push-ups, many possibilities for customization and increased intensity are possible. Some examples are: One hand can be set on a higher platform than the other or be further away from the other to give more weight to the opposite arm/side of the body and also exercise many diverse muscles. One can perform push-ups by using only the tips of the fingers and thumb. For increased difficulty, push-ups can be performed on one arm or using weights.

Push-ups between chairs form an integral part of the "Dynamic Tension" Course devised by Charles Atlas, and similar systems.

Record breakers and attempts

The Guinness world record for most push-ups in one hour is 3,378 by Pop Laurentiu on 30 June 2023 in London, UK.
The most push-ups in 24 hours is 46,001 and was achieved by Charles Servizio on 25 April 1993.

In the animal kingdom

There are zoology observations that certain animals emulate a push up action. Most notably various taxa of the fence lizard exhibit this display, primarily involving the male engaging in postures to attract females. The western fence lizard is a particular species that engage in this behavior. (It may be noted that in Mexican Spanish, push-ups are called "Lagartijas", which means "lizards".)

References

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(11 September 2018). "What Muscles Do Push-Ups Work?". MDhealth.com.
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(OPEN Digital Group), Radiotileoptiki S. A.. (2024-01-24). "Κρητικός έσπασε το ρεκόρ Γκίνες: Έκανε τις περισσότερες κάμψεις πάνω σε μπάλες".
"Most push ups (one leg raised) on medicine balls in one minute (male)".
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"Most decline push ups (one leg raised) on medicine balls in one minute (male)".
(12 January 2019). "7 fitness trends to take to in 2019". Hindustan Times.
Mujumdar, D. C. (1950). ''The Encyclopedia of Indian Physical Culture'', p. 460, plate 131.
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Little, John, ''Bruce Lee – The Art of Expressing The Human Body'' (Tuttle Publishing, 1998), p. 58
Whitehurst, Patrick. "Grand Canyon record-breaker does it again - Grand Canyon News - Grand Canyon, Arizona". Grand Canyon News.
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Maurice Burton and Robert Burton (2002) ''International Wildlife Encyclopaedia'', published by Marshall Cavendish {{ISBN. 0-7614-7272-X
Hogan, C. Michael (2008). [http://www.globaltwitcher.com/artspec_info.asp?thingid=55037 "Western fence lizard (''Sceloporus occidentalis'')".] ''Globaltwitcher'', ed. Nicklas Stromberg.

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