Push-Up
BWBodyweightStrength
The push-up is a classic bodyweight exercise where you lower and raise your body from a plank position by bending and extending your arms, primarily building upper body strength and muscular endurance. It targets the chest, shoulders, and triceps, with secondary engagement of the core and back stabilizers. Ideal for beginners to advanced athletes seeking no-equipment training to improve pushing power and overall fitness.
How to Perform Push-Up
- 1Start in a high plank position: Place hands on the floor slightly wider than shoulder-width, fingers spread, arms straight, body forming a straight line from head to heels.
- 2Engage your core: Squeeze glutes and abs to maintain a neutral spine, avoiding sagging hips or arched back.
- 3Position feet: Place feet hip-width apart with toes tucked under for stability.
- 4Inhale and lower: Bend elbows to slowly lower your chest toward the floor, keeping elbows at a 45-degree angle from your body.
- 5Descend until chest nearly touches ground: Keep body rigid, shoulders retracted, and gaze slightly forward.
- 6Exhale and press up: Push through palms to extend arms, driving your body back to the starting plank position.
- 7Repeat for desired reps: Maintain control throughout, avoiding momentum.
- 8Key form tips: Keep body straight like a plank—avoid piking hips or letting them sag. Common mistakes: Flaring elbows wide, incomplete range of motion, or holding breath. Scale to knees if needed for beginners.