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Prone Push-Up

Step by step instructions, muscle activation and variants for the Prone Push-Up.

MediumTricepsMiddle chest

About this exercise

A bodyweight chest exercise that begins with the torso fully lowered to the floor before pressing back up into a high-plank position, removing the stretch reflex and making the pressing phase entirely concentric. This increases the difficulty compared to a standard push-up and adds a full range-of-motion challenge to the chest and triceps.

How to Perform

  • Start in a high-plank position with hands slightly wider than shoulder-width and body in a straight line
  • Lower yourself all the way down until your chest, abdomen, and thighs rest on the floor
  • Release tension briefly so that no elastic rebound is stored in the muscles
  • Place your hands beside your chest and press explosively back up to the high-plank position
  • Lock out the elbows at the top, squeezing the chest
  • Control the descent back to the floor for the next rep

Muscle Activation

Primary
TricepsMiddle chest
Secondary
CoreFront shoulders

About the Prone Push-Up

The Prone Push-Up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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