Push-Up Pana
Learn how to do Push-Up Pana with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Push-Up Pana is a No equipment exercise that primarily targets the Chest, with secondary activation of the Shoulders, Triceps. It has a MET value of 4.5, meaning a 70kg person burns approximately 158 calories in a 30-minute session..
How to Do Push-Up Pana
A push-up variation where the hands are placed wider than shoulder-width apart, increasing chest activation and reducing triceps involvement.
💡 Instructions:
Start in a high plank position, hands placed wider than your shoulders.
Keep your body in a straight line from head to heels.
Lower your chest towards the floor while keeping elbows at about a 90° angle.
Push back up to the starting position.
Maintain core engagement throughout.
⚠️ Common mistakes:
Letting hips sag or rise.
Placing hands too far forward.
Flaring elbows excessively.
Incomplete range of motion.
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Start Free TrialMuscles Worked by Push-Up Pana
Equipment
- No equipment
Calories Burned Doing Push-Up Pana
Calorie Calculator
MET 4.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Push-Up Pana
- Type
- No equipment exercise
- Primary muscle
- Chest
- Secondary muscles
- Shoulders, Triceps
- MET value
- 4.5
- Calories (30 min, 70kg)
- ≈ 158 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Push-Up Pana
What muscles does Push-Up Pana work?
Push-Up Pana primarily targets the Chest, with secondary engagement of the Shoulders, Triceps.
How do you do Push-Up Pana correctly?
A push-up variation where the hands are placed wider than shoulder-width apart, increasing chest activation and reducing triceps involvement. 💡...
Is Push-Up Pana good for beginners?
Push-Up Pana has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Push-Up Pana?
Push-Up Pana requires: No equipment.
What are the benefits of Push-Up Pana?
Push-Up Pana strengthens the Chest, engages the Shoulders and Triceps.
What exercises are similar to Push-Up Pana?
Similar exercises to Push-Up Pana include Kubadilisha Incline Dumbbell Press, Bonyeza benchi la barbell, Bench Press Machine, Close Grip Barbell Bench Press.
Is Push-Up Pana better than Kubadilisha Incline Dumbbell Press?
Both Push-Up Pana and Kubadilisha Incline Dumbbell Press target the Chest. Choose based on your available equipment and training goals.
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