Exercise library
Push-Up
The push-up is the fundamental bodyweight pressing movement, building chest, triceps and shoulder strength while teaching full-body tension.
BodyweightChestBeginner
- Equipment
- Bodyweight
- Focus
- Chest
- Level
- Beginner
- Suggested sets
- 3–4 sets of 8–20 reps.
- Muscles worked
- ChestTricepsShoulders
How to do it
- 1Start in a high plank with your hands slightly wider than shoulder width and your body in a straight line.
- 2Brace your core and squeeze your glutes so your hips do not sag or pike up.
- 3Lower yourself under control until your chest is just above the floor, elbows at roughly 45 degrees.
- 4Pause briefly at the bottom without letting your shoulders shrug up.
- 5Press back up to full arm extension and repeat.
Tips & tricks
- Keep your head in line with your spine and look slightly ahead of your hands.
- Drop to your knees if you cannot keep a straight line for full reps.
- Elevate your hands on a bench to make the movement easier, or your feet to make it harder.
Common mistakes
- Letting the hips sag toward the floor and losing core tension.
- Flaring the elbows straight out to the sides.
- Only doing half reps instead of going through the full range.
