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A strength training exercise for the pectoral muscles, core muscles, anterior deltoids, posterior deltoids, and triceps

Tags: high school, stretches & strength, strength training



  1. Place the hands on the floor slightly wider than shoulder-width apart.
  2. Raise the body so that only the hands and toes support it.
  3. Lower the body down to about an inch off the ground and then raise it back up to where the arms are straight.
  4. For a modified version, keep the knees on the ground.

Performance Points:

  • Keep the body in a straight line, with no raising or sagging of the knees, hips, back, or head.
  • Engage the abs.
  • Lower the body to about one inch off the ground without touching it.
  • Don't lock the elbows when fully extended.
  • The feet can be kept either close together or as wide as hip-width apart.
  • Raise and lower the body slowly using controlled movements.
  • Exhale while pushing up; inhale while lowering down.
  • Use modified push-ups for beginners as well as for experienced athletes who are fatigued.

Training Specifics:

Duration / Reps:

  • Beginners: 2-3 sets of 5-10 push-ups
  • Experienced Athletes: 3-5 sets of 15-20 push-ups


  • Before or after the main workout
  • Or as a station in circuit training (as the main workout early in the season)


  • Strengthens the pectoral muscles, core muscles, anterior deltoids, posterior deltoids, and triceps
  • Enables a more powerful and fatigue-resistant arm drive
  • Develops a stable and balanced upper body to support a powerful stride
  • The core strength developed also helps maintain upright posture and proper alignment, which is important for unrestricted breathing, efficient running, and preventing injuries that result from poor torso strength and stability.

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