Push Ups
Equipment Needed
About This Exercise
A foundational bodyweight exercise that targets the chest, shoulders, and triceps. Push ups build upper body pressing strength and core stability, and can be performed anywhere with no equipment.
How to Perform
- 1
Setup
Start in a high plank position with hands placed slightly wider than shoulder-width apart. Your body should form a straight line from head to heels. Engage your core and glutes.
- 2
Lower
Bend your elbows to lower your chest toward the floor. Keep your elbows at roughly a 45-degree angle from your body, not flared out to the sides.
- 3
Bottom Position
Lower until your chest is just above the floor or lightly touches it. Maintain the straight line from head to heels throughout.
- 4
Press Up
Push through your palms to extend your arms and return to the starting position. Fully extend your arms at the top without locking out aggressively.
Form Tips
- •Keep your body in a straight line — no sagging hips or piking up
- •Elbows at 45 degrees, not flared out to 90
- •Engage your core and squeeze your glutes throughout
- •Full range of motion — chest near the floor at the bottom
Common Mistakes to Avoid
- •Letting the hips sag toward the floor
- •Flaring the elbows out to the sides
- •Not going low enough — cutting range of motion short
- •Leading with the head instead of the chest
Primary Muscles
Secondary Muscles
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