Lay Down Push-up
Expert Advice
Ensure that each repetition starts with your chest on the ground to fully engage the chest muscles and achieve full range of motion.
How-to-do Steps
- Lie face down on the ground with your hands placed slightly wider than shoulder-width apart.
- Push your body up off the ground until your arms are fully extended.
- Lower your body back down until your chest touches the ground.
- Completely release your hands from the ground briefly.
- Place your hands back on the ground and repeat the push-up for the desired number of repetitions.
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Muscles Worked
Lay Down Push-up primarily targets the Chest, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest100%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Lay Down Push-up work?
Lay Down Push-up primarily targets the Chest. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Lay Down Push-up?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Lay Down Push-up suitable for beginners?
Lay Down Push-up is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
