Push-Up

Purpose

The push-up is a fundamental bodyweight exercise that builds upper body strength, particularly targeting the chest, shoulders, and triceps while engaging the core for stability.

Primary muscles worked: chest, shoulders, triceps, core

Equipment needed: bodyweight

Difficulty level: beginner

Step-by-Step Technique

1. 1. Start in plank position with hands shoulder-width apart
2. 2. Keep body in straight line from head to heels
3. 3. Lower chest toward floor by bending elbows
4. 4. Descend until elbows are at 90 degrees or chest touches floor
5. 5. Push back up to starting position by extending arms
6. 6. Maintain rigid torso throughout movement

Common Mistakes to Avoid

• • Sagging hips or piking hips
• • Flaring elbows out to 90 degrees
• • Not lowering chest far enough
• • Moving too quickly without control
• • Letting head jut forward

Progressions

Start with easier variations and gradually progress to more challenging ones as you build strength:

1. 1. Knee push-ups (beginner)
2. 2. Standard push-ups
3. 3. Decline push-ups (feet elevated)
4. 4. Weighted push-ups (plate on back)
5. 5. Explosive/clap push-ups
6. 6. Archer push-ups
7. 7. Pseudo planche push-ups

Exercise Demonstration