Neutral Push-Up
The Neutral Push-Up is a compound exercise that mainly works the chest and triceps, with help from the shoulders. No equipment needed: it uses just your bodyweight.
Neutral Push-Up Muscles Worked
Primary
Chest (pectoralis major, sternal head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid)
How to do the Neutral Push-Up
Setup
Begin in a standard high plank position with your hands placed directly under your shoulders.
Instead of the conventional outward-turned palm position, rotate your hands so your palms face each other or are at a neutral, inward-facing angle.
Movement
Lower your body toward the ground by bending at the elbows, keeping your elbows tucked close to your ribcage throughout the movement.
Ensure your core remains engaged and your body forms a straight line from head to heels.
Push back up through your palms to return to the starting position.
Neutral Push-Up FAQs
What muscles does the Neutral Push-Up work?
The Neutral Push-Up mainly works the chest and triceps, with help from the shoulders. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Neutral Push-Up?
None. The Neutral Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Neutral Push-Up 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 Neutral Push-Up go on?
It belongs on push day in a push/pull/legs routine.
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