Half Push Up Max Rep

Muscles worked

Setup

1. Start on all fours with your hands placed slightly wider than shoulder-width apart.
2. Walk your knees back until your body forms a straight line from your head to your knees.
3. Cross your ankles or keep your feet flat on the floor, whichever provides better stability.
4. Engage your core and tuck your pelvis slightly to ensure your lower back doesn't arch.

How to do it

1. Inhale and lower your chest toward the floor by bending your elbows, keeping them at a 45-degree angle relative to your torso.
2. Lower yourself until your chest is just a few inches off the ground or as far as your mobility allows.
3. Exhale and push through your palms to return to the starting position, fully extending your arms.
4. Maintain a consistent tempo and repeat the movement until you reach muscular failure or can no longer maintain proper form.

Form checklist

• Keep your neck neutral by looking at a spot on the floor about 6 inches in front of your hands.
• Ensure your hips move down in sync with your chest; do not leave your butt in the air.
• Avoid flaring your elbows out wide to protect your shoulder joints.
• Maintain a rigid core to prevent your lower back from sagging toward the floor.

Pro tips

• Focus on 'tearing the floor apart' with your hands to create external rotation and stabilize the shoulder capsule.
• At the top of the movement, actively squeeze your chest muscles together for a peak contraction.
• As you fatigue, focus on short, sharp exhales on the way up to maintain core tension.

Make it harder

• Slow down the lowering phase to a 3-second count to increase time under tension.
• Add a one-second pause at the bottom of each repetition to remove momentum.

Frequently asked

What muscles does the half push up max rep work?

The half push up max rep primarily targets the pectorals, and also works the biceps, forearms, serratus anterior, and triceps as secondary muscles.

What equipment do you need for the half push up max rep?

The half push up max rep requires no equipment — just your body weight.

Is the half push up max rep good for beginners?

The half push up max rep is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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