In this lesson, you'll learn how to perform proper push-ups. The push-up is one of the most popular bodyweight strength exercises for the upper body and primarily targets the chest muscles (pectorals). However, it also works the shoulder muscles, triceps, and core (abdominals).
One of the best things about push-ups is that they require no equipment, so you can do them anywhere, anytime.
Find more chest exercises at Weight Training Main.
Execution
- Hand Placement:
Place your hands on the floor with arms fully extended. Your fingers should point straight forward. The distance between your hands should be between 1.5 and 2 shoulder widths apart (ideal distance: one shoulder width plus one upper arm length). Your elbows should angle slightly back. - Body Position:
Keep your core tight throughout the exercise. Avoid arching your back or letting your hips sag. Keep your legs together and knees straight. If a full push-up is too difficult, you can bend your legs and rest your knees on the floor for a modified version. - Shoulder Position:
Keep your shoulders high and stable during the entire movement. Do not shrug them forward at the top of the push-up. - Lowering Phase:
Inhale slowly as you lower your chest toward the floor. Keep your abs engaged. Do not let your knees or hips touch the ground first—this is incorrect form. From a side view, your elbows should be slightly behind the shoulders. As you lower your chest, your elbows should move back and slightly outward. At the bottom, your hands should be positioned beside your chest—not your head or neck. - Pushing Up:
Push yourself back up and exhale at the same time. Again, do not shrug your shoulders when reaching the top.
Advice
- Keep your abs contracted the entire time, and don’t let your hips drop.
- Avoid shrugging your shoulders at the top of the movement.
- If you're short on time and can’t make it to the gym, push-ups are a great alternative to barbell bench presses or machine-based exercises like butterflies.
- Stretch your chest muscles between sets and exercises.
Tips to intensify your push-ups:
- Press your hands toward each other isometrically during the movement. Your hands won’t move, but the effort will engage your chest muscles more.
- Place your hands on books or bricks to increase range of motion and go deeper.
- Pause and hold at the bottom position for a full breath before pushing up.
- Add weight by wearing a heavy backpack (backpack push-ups).
Push-Up Variations
There are many push-up variations. Here are some of the most popular:
- Plyometric Push-Ups:
These involve explosive movement, like pushing off the floor to clap your hands or doing incline plyo push-ups on a waist-high bar.
Plyometrics = Reactive strength. - Isometric Push-Ups:
Hold the push-up position without moving (static hold). - Kneeling Push-Ups:
Bend your legs and rest your knees on the ground. This variation is ideal for beginners who cannot yet perform a standard push-up. - Incline Push-Ups:
Place your hands on a bench, box, or wall. This makes the push-up easier by shifting less weight onto your arms. - Sissel Ball Push-Ups:
Perform push-ups with your hands or feet on a stability (Sissel) ball to challenge your balance and core strength. - One-Arm Push-Ups:
A more advanced variation requiring strength, balance, and coordination.
Suggestions
- Incline Plyo Push-Up
- Isometric Push-Up
- One-Arm Push-Up
- Barbell Bench Press
- Incline Barbell Bench Press
- Decline Barbell Bench Press
- Dumbbell Bench Press
- Dumbbell Fly
- Chest Stretching
