Half Push-Up Max Rep
Test your strength! Do as many half push-ups as possible. Proper form is key. How many can you do?
The Half Push-Up Max Rep is a compound exercise that mainly works the chest and triceps, with help from the back. No equipment needed: it uses just your bodyweight.
Half Push-Up Max Rep Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Boxer Muscle (serratus anterior); Chest (pectoralis major, sternal head)
Half Push-Up Max Rep Variations and Alternatives
How to do the Half Push-Up Max Rep
Half Push-Up Instructions
Starting Position:
Find a flat and sturdy surface where you can perform the exercise comfortably.
Begin in a plank position with your hands placed flat on the ground, approximately shoulder-width apart.
Your feet should be hip-width apart, and your toes should be tucked under. Your body should form a straight line from your head to your heels.
Movement:
Engage your core and maintain a straight line from your head to your heels throughout the exercise.
Slowly lower your body toward the ground by bending your elbows. Keep your elbows at about a 45-degree angle from your body.
Lower yourself until your chest is just above the ground (or as low as you can comfortably go).
Pause briefly at the bottom of the movement.
Push through your palms to raise your body back to the starting position, fully extending your arms.
Tips:
Focus on maintaining good form; don’t let your hips sag or rise excessively.
Keep your head in a neutral position, looking slightly ahead of you.
If you're a beginner, you can start by performing the push-ups on your knees instead of your toes to reduce the difficulty.
Half Push-Up Max Rep FAQs
What muscles does the Half Push-Up Max Rep work?
The Half Push-Up Max Rep mainly works the chest and triceps, with help from the back. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Half Push-Up Max Rep?
None. The Half Push-Up Max Rep is a bodyweight exercise, so you can do it anywhere.
Is the Half Push-Up Max Rep a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Half Push-Up Max Rep go on?
It belongs on push day in a push/pull/legs routine.
What are some Half Push-Up Max Rep variations and alternatives?
Similar exercises include the Clock Push-Up, Deep Push-Up Hold, Fist Push-Up and Isometric Hold Push-Up.
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