Push-Up
- Pattern
- Horizontal Push
- Level
- Beginner
- Equipment
- Bodyweight
- Primary muscles
- Chest, Triceps
- Secondary
- Core
How to do the Push-Up
The push-up is a bodyweight strength exercise where you press your body off the floor using your arms. It mainly trains your chest and triceps, with your core working to keep your body straight.
Start face down. Place your hands flat on the floor directly under or slightly wider than your shoulders. Extend your legs behind you so your weight rests on your hands and toes. Keep your body in a straight line from head to heels, with your elbows angled back about 45 degrees from your body.
Lower your whole body toward the floor by bending your elbows. Keep your core tight so your hips do not sag or lift. Go down until your chest is close to or lightly touches the floor. Then press through your hands and straighten your arms to return to the starting position.
Inhale as you lower, exhale as you push up. Keep your belly and glutes engaged so your midline stays solid. To make it easier, do the push-up with your hands on a sturdy bench or wall, or with your knees on the floor. To make it harder, elevate your feet on a step or add a pause at the bottom.
Common faults & fixes
Fault: Hips sag toward the floor. Fix: Squeeze your glutes and brace your abs so your body stays in a straight line from head to heels.
Fault: Elbows flare straight out to the sides. Fix: Angle your elbows back about 45 degrees from your body as you lower and press.
Fault: Chest stops high above the floor. Fix: Lower until your chest nearly touches the floor, keeping your whole body moving together.
Fault: Neck cranes forward or head drops. Fix: Keep your eyes looking slightly ahead and your head in line with your spine.
Also known as: push up, incline push-up, knee push-up, kneeling push-up, wall push-up, diamond push-up, archer push-up, push-up (or incline regression), incline push-up (hands on couch/wall), pushup, push-up (kneeling or full), push-ups, push-up plank hold, push-up (or incline), push-up (or knee push-up), incline or knee push-up, incline wall push-up, push-up progression, push-up regression (incline or full), db push-up or knee push-up, push ups, incline push-up (wall or counter), counter push-up, press-up, pushups, timed push-ups