Strength Training · Bodybuilding · Functional Fitness · Calisthenics
Push-Up
The push-up is a bodyweight press from a plank position that trains your chest, shoulders, and triceps while challenging your trunk to stay steady.
- Beginner
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Kneel with your palms flat on the floor, slightly wider than shoulder-width.
- Extend your legs behind you into a straight-arm plank supported by your hands and toes.
- Lower your chest toward the floor with your elbows angled about 30–45 degrees from your torso.
- Press your body up as one unit until your arms are straight.
Form cues
- Squeeze your glutes.
- Spread your fingers for a firm base.
- Breathe out as you press.
Common mistakes
- Hips saggingTighten your abdomen to keep your hips in line with your shoulders and heels.
- Reaching with your chinLook at the floor slightly ahead of your hands so your neck stays aligned with your back.
- Bouncing through the bottomLower under control to bring your chest close to the floor without bouncing off it.
Safety
Your wrists or shoulders can become irritated if you force an uncomfortable position or continue after fatigue makes your technique break down.
- Use a dry, nonslip surface for your hands and feet.
- End the set when you can no longer control the descent.
- Elevate your hands on a stable surface if you cannot complete the full movement on the floor.
If you have ongoing wrist or shoulder pain, ask a physiotherapist or doctor about a suitable modification before continuing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 6–12 reps
- Rest
- 45 sec
Choose a version that leaves you able to perform about two more clean reps at the end of each set.