Push-Up
A push-up is a bodyweight exercise that works your chest, front shoulders and triceps while your core holds your body in one straight line.
How it moves
Hands under shoulders, body in one straight lineChest and triceps working. A simplified figure, not a full form check.
- Main muscle
- Chest
- Equipment
- No equipment
- Level
- Beginner
- Where to start
- 2 to 3 sets of as many good reps as you can, stopping 1 or 2 short of failure
Written by WellPath FusionLast updated · Published
- Set your hands. Place your hands on the floor slightly wider than your shoulders, fingers pointing forward.
- Make a straight line. Step your feet back so your body is straight from head to heels. Squeeze your glutes and brace your stomach.
- Lower with control. Bend your elbows to lower your chest towards the floor, keeping your elbows at about 45 degrees from your body.
- Touch and press. Stop when your chest is just above the floor, then push the floor away to straighten your arms.
- Keep the line. Your hips and shoulders should rise at the same time. Breathe in on the way down and out on the way up.
What are the most common mistakes?
- Sagging hips. If your lower back dips, squeeze your glutes harder or switch to an incline push-up.
- Elbows flared straight out. Tuck them to about 45 degrees, which is kinder to the shoulders.
- Half reps. Lower until your chest nearly touches the floor. A shorter range is fine while you build up, but aim for the full movement.
How can you make it easier or harder?
Make it easier
Put your hands on a bench, table or wall to take some of your weight.
Try next: Incline Push-UpMake it harder
Put your feet on a step or bench, or move your hands closer together.
Try next: Close-Grip Push-UpStop if you feel sharp pain, dizziness or chest discomfort. If you have a heart condition, are pregnant, have had recent surgery or have an injury, check with a doctor or physiotherapist before starting a new exercise.
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