Push-up tutorial
The push-up is one of the most practical bodyweight exercises, strengthening the chest, triceps, and front delts while engaging the core to keep the body rigid. It needs no equipment, can be done anywhere, and can be adjusted for any fitness level.
How to perform
- Place your hands slightly wider than shoulder width and extend your legs behind you.
- Keep your body in a straight line from head to heels, bracing your abs and glutes.
- Bend your elbows to lower your chest under control until it is close to the floor.
- Keep your elbows at about 45 degrees to your body.
- Push the floor away to return your body as one unit until your arms are straight.
Breathing: Inhale as you lower and exhale as you push back up.
Key tips
- Look at the floor slightly ahead of your hands to keep your neck neutral.
- Press your palms firmly into the floor with fingers spread.
- Your chest and hips should rise and fall at the same time.
Common mistakes
- Letting the hips sag toward the floor or piking the hips up.
- Flaring the elbows into a T shape, which stresses the shoulders.
- Using a partial range and not lowering the chest enough.
Safety: If full push-ups are too hard or your wrists hurt, do them on your knees or with your hands on a wall or bench.
ChestPrimary muscle
Body weightEquipment
BeginnerLevel
Gym and homeLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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