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Push-ups

beginnerno equipmentcompound exercise
Push-ups: start of the movement
1 · start
Push-ups: end of the movement
2 · end
Muscles worked
shoulderschestbicepsforearmsabsabsquadscalvesshoulderschestbicepsforearmsabsabsquadscalvesFRONTshouldersbackbacktricepsforearmsbackgluteshamstringscalvesshouldersbackbacktricepsforearmsbackgluteshamstringscalvesBACK
Primary: chest
Secondary: triceps, shoulders, abs

Correct technique

  1. 1Hands slightly wider than your shoulders, fingers forward, body in one line from head to heels.
  2. 2Brace your abs and glutes.
  3. 3Lower your chest to the floor, elbows angled back at about 45°.
  4. 4Push back up, your body stays straight.
Breathing: Breathe in as you lower, breathe out as you press.

Common mistakes

  • ✕Sagging lower back or raised hips.
  • ✕Partial range, your chest doesn't get anywhere near the floor.
  • ✕Head pushed forward.

Caution if you have pain

If you have pain in your wrists, choose a gentler variation. In your custom plan we leave it out completely in that case.

Similar exercises

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Flat dumbbell bench press
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Incline dumbbell press
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Incline bench press
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