Three-Point Push-Up Guide: Form, Benefits, and Steps
Master the three-point push-up with our expert guide. Learn correct form to build chest strength and core stability using only your bodyweight.
How to Perform
- Begin in a high plank position with your hands placed directly under your shoulders and your feet set wider than hip-width for stability.
- Shift your weight slightly to the left side and lift your right hand off the floor, placing it firmly behind your lower back.
- Engage your glutes and core to keep your hips parallel to the ground, preventing any lateral tilting or rotation.
- Inhale as you lower your chest toward the floor by bending your left elbow, keeping it tucked at a 45-degree angle to your torso.
- Pause briefly at the bottom when your chest is just above the floor, ensuring your shoulders remain level.
- Exhale and press through your palm to return to the starting position while maintaining a rigid spine.
- Complete the desired number of repetitions on one side before switching your hand placement to the other arm.
Common Mistakes
- Allowing the hips to rotate or sag toward the floor during the descent.
- Flaring the working elbow out too wide, which puts unnecessary stress on the shoulder joint.
- Holding the breath instead of using rhythmic breathing to support core tension.
- Placing the feet too close together, making it nearly impossible to balance.
Muscles Worked
Primary movers
- Chest
Stabilizers
- Triceps
- Anterior Deltoids
- Core
- Serratus Anterior
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Chest · Strength