How to do a push-up

A push-up is a pressing move where you lower your straight body to the floor and push it back up with your arms. It builds strength in your chest, shoulders and triceps while your core holds a plank.

Upper body
No equipment
10 reps

press-up, pushup

How to do it

Start in a high plank with your hands slightly wider than your shoulders.
Squeeze your glutes and brace your belly so your body is one straight line.
Bend your elbows to lower your chest toward the floor, elbows angled back.
Stop when your chest is a fist's height from the floor.
Push the floor away to straighten your arms, keeping your hips in line.

Form cues

Body in one line
Elbows at 45 degrees
Lead with your chest, not your chin

Muscles worked

Main: chest, triceps, shoulders

Also: core, upper back

Common mistakes

Hips sagging so the lower back arches. Fix: Squeeze your glutes and keep your ribs down for every rep.
Elbows flared straight out to the sides. Fix: Angle your elbows back about 45 degrees, so your arms form an arrow, not a T.
Short reps that only bend the elbows a little. Fix: Lower until your chest is close to the floor. Use the knee version if you cannot.
Dropping the head toward the floor first. Fix: Keep your neck long and let your chest reach the floor first.

Make it easier: Knee push-up

Rest on your knees with a straight line from head to knees and do the same movement.

Make it harder: Decline push-up

Put your feet on a step or a sofa so more of your weight goes onto your arms.

In a workout

Do 10 reps per set, for 2-4 sets. If 10 good reps are not possible yet, do the rest on your knees.

Safety: If you have wrist or shoulder pain, do push-ups with your hands on a bench or the wall, and stop if pain gets worse.

Questions

What muscles do push-ups work?

Your chest, triceps and the front of your shoulders. Your core works to keep your body straight.

How do I get better at push-ups?

Practise a few sets of good reps several times a week. Use knee or incline push-ups to add volume.

How far apart should my hands be?

A little wider than your shoulders. Your hands should be under your chest at the bottom.