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Push-Up
PushCompoundPoids du corpsBeginner
Muscles worked
Front
Back
ChestShouldersTriceps
Instructions
- 1Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
- 2Next, lower yourself downward until your chest almost touches the floor as you inhale.
- 3Now breathe out and press your upper body back up to the starting position while squeezing your chest.
- 4After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.
About Push-Up
The push-up is a bodyweight compound exercise that works the chest, shoulders and triceps. Holding a plank, you lower the chest toward the floor then push back up. Accessible anywhere and endlessly scalable, it's a strength-training fundamental.
check_circleBenefits
- check_circleCan be done anywhere with no equipment
- check_circleStrengthens the chest, shoulders, triceps and core
- check_circleScales to every level through many variations
lightbulbExecution tips
- lightbulbKeep the body in a straight line from ankles to shoulders
- lightbulbPlace the hands slightly wider than the shoulders
- lightbulbLower until the chest nearly touches the floor
- lightbulbBrace the abs to avoid sagging at the lower back
warningCommon mistakes
- warningLetting the hips sag toward the floor
- warningOnly going halfway down without full range
- warningFlaring the elbows excessively outward
- warningLifting the head and breaking neck alignment
helpFrequently asked questions
How do I start if it's too hard?expand_more
Begin on your knees or with hands elevated on a bench, then progress to standard floor push-ups.
Wide or narrow hands, what's the difference?expand_more
A wide hand position emphasizes the chest, while a narrow position targets the triceps more.
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