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💪 Strength Beginner

Push-Up

A fundamental bodyweight exercise that builds chest, shoulder, and tricep strength.

Muscle Groups

Chest Shoulders Triceps Core

The push-up is one of the most effective bodyweight exercises for building upper body strength and can be done anywhere without equipment.

How to Perform

  1. Setup: Start in a high plank position with hands slightly wider than shoulder-width apart, fingers pointing forward.

  2. Align: Keep your body in a straight line from head to heels. Engage your core and glutes.

  3. Lower: Bend your elbows to lower your chest toward the floor. Keep elbows at about a 45-degree angle from your body.

  4. Bottom: Lower until your chest nearly touches the floor or your upper arms are parallel to the ground.

  5. Push: Press through your palms to extend your arms and return to the starting position.

Tips

  • Keep your core tight throughout the movement
  • Don’t let your hips sag or pike up
  • Look slightly ahead, not straight down
  • Breathe in on the way down, out on the way up

Variations

  • Knee Push-Ups: Easier modification for beginners
  • Incline Push-Ups: Hands elevated on bench (easier)
  • Decline Push-Ups: Feet elevated (harder, targets upper chest)
  • Diamond Push-Ups: Hands close together (targets triceps)
  • Wide Push-Ups: Hands wider apart (emphasizes chest)

Common Mistakes

  • Flaring elbows out to 90 degrees (stresses shoulders)
  • Incomplete range of motion
  • Letting hips sag toward the floor
  • Not engaging the core