{"id":349,"date":"2026-10-14T10:05:13","date_gmt":"2026-10-14T14:05:13","guid":{"rendered":"https:\/\/sansmateriel.com\/?page_id=349"},"modified":"2026-10-16T16:17:52","modified_gmt":"2026-10-16T20:17:52","slug":"pompes-classiques","status":"publish","type":"page","link":"https:\/\/sansmateriel.com\/en\/exercices\/pompes-classiques\/","title":{"rendered":"Classic push-ups"},"content":{"rendered":"

Type: Push \u00b7 Difficulty: Intermediate<\/p>\n\n\n\n

Muscles worked: chest (pectorals), triceps, front of the shoulders (front deltoids) and core (abs).<\/p>\n\n\n\n

The basic bodyweight pushing movement. No equipment, just the floor, and it is the starting point for every variation.<\/p>\n\n\n\n

The positions<\/h2>\n\n\n\n
\"Pompes
Top position: arms straight, hands under the shoulders, body in a straight line from heels to head.<\/figcaption><\/figure>\n\n\n\n
\"Pompes
Bottom position: elbows bent at about 45 degrees from the body, chest close to the floor without touching it.<\/figcaption><\/figure>\n\n\n\n
\"Animation
The full movement, from the top position to the bottom position.<\/figcaption><\/figure>\n\n\n\n

The steps<\/h2>\n\n\n\n
    \n
  1. Place your hands on the floor, under your shoulders, fingers pointing forward.<\/li>\n\n\n\n
  2. Straighten your legs, feet together, squeeze your glutes and brace your abs: your body is in a straight line from heels to head.<\/li>\n\n\n\n
  3. Lower yourself by bending your elbows, at about 45 degrees from your body, until your chest comes close to the floor, without touching it.<\/li>\n\n\n\n
  4. Push through your hands to come back up to straight arms.<\/li>\n\n\n\n
  5. Keep your body straight through the whole movement, without letting your hips drop.<\/li>\n<\/ol>\n\n\n\n

    Why this exercise<\/h2>\n\n\n\n