Push-up
General guidance. This page has not been reviewed by a qualified professional yet.
A bodyweight pressing movement from a plank position that trains the chest, shoulders and triceps.
How to do this exercise: Push-upSetup · movement · load
- Set your position
Place hands near shoulder level on the floor, or on a stable raised surface for the easier version. Keep your body in one line.
- Make the movement
Bend elbows diagonally backward, lower your chest toward the surface, and push back up.
- Breathe and control the pace
Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Do not sag at the hips or reach forward with your head.
Your body provides resistance. Begin with an easier variation or a shorter range that you can control.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
- Type
- Strength
- Difficulty
- Beginner
- Sides
- Both sides together
- How load is measured
- Bodyweight
Main muscles
Chest
Supporting muscles
Front deltoids, Triceps, Abs
Equipment
No equipment needed
Load values are only comparable on the same exercise and equipment.
How to do it
- Start in a plank with your hands slightly wider than shoulder width.
- Keep your body in a straight line from head to heels.
- Bend your elbows to lower your chest towards the floor.
- Press back up until your arms are straight.
Common mistakes
- Letting the hips sag or pike up.
- Flaring the elbows straight out to the sides.
- Doing only half of the range of motion.
Safety notes
- If full push-ups are too hard, raise your hands on a stable bench first.
- Stop if you feel pain in the wrists or shoulders.
Alternatives and variations
- Dumbbell bench press – Alternative