A horizontal pressing movement where you push your body away from the floor, primarily working the chest. The triceps and shoulders act as secondary movers.
How to do the Push Up#
- Begin in a high plank with hands placed just outside shoulder width and feet together or hip-width apart.
- Engage your core and glutes so your body forms a straight line from head to heels.
- Bend your elbows and lower your chest toward the floor until your upper arms are about parallel to the ground or chest nearly touches.
- Press through your palms to straighten the elbows and lift your body back to the start position.
- Repeat for the prescribed reps with controlled tempo and steady breathing.
Muscles worked#
- Primary: Chest
- Secondary: Triceps, Front delts, Abs
Common mistakes#
- Hips sag or lift, breaking the straight-line posture.
- Elbows flare excessively out to the sides instead of tracking diagonally.
- Allowing the head to drop or shoulders to shrug toward the ears.
- Not lowering fully or stopping short of elbow bend, reducing range of motion.
