Eccentryx / Exercise Atlas / push
Push-up
Hands just outside shoulders, body rigid head to heels, elbows at ~45°.
Muscles
- Primary
- chest
- Supporting
- triceps, front delts, serratus
Mechanics
- Pattern
- horizontal press
- Equipment
- bodyweight
- Geometry
- 90° Alignment
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Chest loads at bottom; serratus fires at top as scapulae protract.
- Progression
- Elevate feet, add a weight plate to the back, or slow the eccentric to 4 seconds.
- Regression
- Incline push-up with hands on a bench reduces load by ~30%.
Watch for
- Sagging hips — loses core tension and loads lower back
- Elbows flaring to 90°
- Head dropping instead of keeping a neutral neck
Substitutions
- Machine chest press
- Incline push-up (regression)
- Weighted push-up with plate