Push-ups
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Classic push-up movement
How to Perform Push-ups
- 1Start in a high plank position: Place hands on the floor slightly wider than shoulder-width apart, fingers spread, arms straight, and body forming a straight line from head to heels.
- 2Engage your core and glutes: Squeeze your abdominal muscles and glutes to maintain a rigid body position, avoiding any sagging or arching of the lower back.
- 3Position your head and neck neutrally: Keep your gaze slightly forward on the floor, about 12 inches ahead, to maintain a straight spine.
- 4Inhale as you lower: Bend your elbows to slowly lower your chest toward the floor, keeping elbows at a 45-degree angle from your torso.
- 5Descend until chest nearly touches the ground: Continue lowering until your chest is just above the floor or elbows reach 90 degrees, maintaining body alignment.
- 6Exhale as you press up: Push through your palms to extend your arms and return to the starting high plank position, fully straightening elbows without locking them.
- 7Repeat for desired reps: Perform controlled reps without rushing, maintaining form throughout.
- 8Key form tips: Keep body straight like a plank—no sagging hips or piking butt; avoid flaring elbows wide; common mistake is incomplete range of motion or rushing the eccentric (lowering) phase.