Push-ups
The foundational upper-body pushing exercise. Push-ups develop chest, shoulder, and tricep strength while also training core stability, making them one of the most efficient bodyweight movements.
ChestFront ShouldersTricepsCore
How to Perform
- Start in a high plank with hands slightly wider than shoulder-width, fingers pointing forward.
- Keep your body in a straight line from head to heels — brace your core and squeeze your glutes.
- Lower your chest to within an inch of the floor by bending your elbows at roughly a 45-degree angle from your torso.
- Pause briefly at the bottom, then press back up to the starting position.
- Fully extend your elbows at the top without locking them aggressively.
Common Mistakes
- Sagging hips — the lower back collapses, removing core engagement.
- Flaring elbows out to 90 degrees, which stresses the shoulder joint.
- Not reaching full depth — chest must nearly touch the floor.
- Looking straight up rather than keeping a neutral neck.
Variants
Wide push-ups
Hands placed wider than shoulder-width to emphasize the chest.
Diamond push-ups
Hands form a diamond shape under the chest to maximize tricep engagement.
Decline push-ups
Feet elevated on a surface to shift emphasis to upper chest and shoulders.
Archer push-ups
One arm extends laterally while the other handles most of the load, building unilateral strength.