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Push-Ups

Description

The push-up is the ultimate silent upper body exercise that targets your chest, shoulders, triceps, and core.

The AntiSumax technique emphasizes controlled movement to maximize muscle engagement while minimizing sound.

Muscles Worked

  • Pectoralis major (chest)
  • Deltoids (shoulders)
  • Triceps brachii
  • Core muscles

AntiSumax Technique

  1. Start in plank position with hands slightly wider than shoulder-width
  2. Lower body in 3-second count, keeping elbows at 45-degree angle
  3. Pause briefly at bottom position
  4. Press up in 2-second count
  5. Maintain straight body line throughout

Variations

Knuckle Push-Ups

Builds extreme hand strength

Diamond Push-Ups

Targets triceps

Finger Push-Ups

Builds extreme finger strength

Decline Push-Ups

Increased difficulty

Video Demonstration

Progression Tips

Beginner

Knee push-ups or wall push-ups, 2–3 sets of 8–10 reps.

Intermediate

Standard push-ups, 3–4 sets of 12–15 reps.

Advanced

Weighted, plyometric, or slow-tempo push-ups, 4–5 sets of 15–20+ reps.

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