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Push-Up

beginner · push_horizontal

Push-Up

Setup

Put your hands on the floor slightly wider than your shoulders, wrists under your shoulders. Step your feet back hip-width, brace your core and glutes so your body makes one straight line from head to heels.

Execution

  1. Brace your core and glutes, and look at the floor just in front of your hands so your neck stays in line with your back.
  2. Inhale and lower under control with your elbows about 45 degrees from your torso, until your chest is around a fist off the floor.
  3. Exhale and push the floor away back to the top, hips and chest rising together.
  4. Straighten your arms at the top, push your shoulder blades slightly apart, then start the next rep.

Breathing

Inhale as you lower, exhale as you push up. Keep your breathing natural, avoid holding your breath.

Quick cues

  • Brace your core, squeeze your glutes, move as one piece.
  • Elbows at 45 degrees, do not flare them out.
  • Push the floor away.
  • Hips and chest rise together.

Common faults

  • Fault: Hips sagging and the low back arching

    Fix: Brace the core and glutes before you lower; if it still sags, move to incline push-ups with your hands on a bench.

  • Fault: Elbows flaring straight out to 90 degrees

    Fix: Tuck the elbows in closer to about 45 degrees so the shoulder is not pinched.

  • Fault: Cutting the range short, chest stopping high above the floor

    Fix: Lower until your chest is a fist off the floor; if that is too hard, raise your hands on a step and use the full range there.

  • Fault: Head poking forward, neck bending

    Fix: Look at the floor in front of your hands and keep your head in line with your back.

Equipment

bodyweight

Muscle groups

chest, shoulders, arms, core