Push-Up

The fundamental pushing exercise that builds chest, shoulder, and tricep strength using bodyweight.

How to Perform

  1. Start in a high plank position with hands slightly wider than shoulder-width apart
  2. Keep your body in a straight line from head to heels
  3. Lower your chest toward the floor by bending your elbows
  4. Push back up to the starting position
  5. Repeat for the desired number of repetitions

Form Cues

Do:

  • Keep your core tight throughout the movement
  • Lower until your chest nearly touches the floor
  • Keep elbows at roughly 45 degrees from your body
  • Breathe in on the way down, out on the way up

Don't:

  • Let your hips sag or pike up
  • Flare your elbows straight out to the sides
  • Rush through the movement
  • Shorten the range of motion

Progressions

If standard push-ups are too difficult, start with incline push-ups using a bench or wall. As you get stronger, progress to diamond push-ups and archer push-ups.

Common Mistakes

  • Sagging hips: Engage your core and glutes to maintain a straight body line
  • Partial range of motion: Lower until your chest is just above the ground
  • Neck strain: Keep your head neutral, looking slightly ahead of your hands