Push-Up Opener
The Push-Up Opener is a compound exercise that mainly works the chest, triceps and shoulders, with help from the core. No equipment needed: it uses just your bodyweight.
Push-Up Opener Muscles Worked
Primary
Chest (pectoralis major, sternal head); Triceps (triceps brachii); Front Shoulder (anterior deltoid)
Secondary
Abdominals (rectus abdominis)
How to do the Push-Up Opener
Setup
Start in a high plank position with your hands slightly wider than shoulder-width apart, fingers pointed forward.
Keep your body in a straight line from your head to your heels. Engage your core and glutes to maintain this neutral spine alignment throughout the movement.
Execution
Inhale as you lower your body toward the floor by bending your elbows. Keep your elbows tucked at approximately a 45-degree angle to your torso to protect your shoulders.
Continue lowering until your chest nearly touches the floor.
Exhale as you push back up to the starting position, extending your arms fully without locking out your elbows at the top.
Key Tips
Keep your gaze slightly in front of your hands to avoid straining your neck.
Ensure your hips do not sag toward the floor or pike upward during the repetition.
Push-Up Opener FAQs
What muscles does the Push-Up Opener work?
The Push-Up Opener mainly works the chest, triceps and shoulders, with help from the core. The main muscles are the pectoralis major, triceps brachii and anterior deltoid.
What equipment do you need for the Push-Up Opener?
None. The Push-Up Opener is a bodyweight exercise, so you can do it anywhere.
Is the Push-Up Opener 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 Push-Up Opener go on?
It belongs on push day in a push/pull/legs routine.
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