Push-up

ChestBodyweight

The push-up is a classic bodyweight move that builds chest, shoulder, and tricep strength while firing up your core stability.

How to do it

1Get into a high plank position with your hands slightly wider than shoulder-width, palms directly under your shoulders, and body forming a straight line from head to heels.

2Brace your core and squeeze your glutes to keep your back flat and prevent your hips from sagging.

3Slowly bend your elbows to lower your chest toward the floor, keeping your elbows tucked at roughly 45 degrees.

4Lower down until your chest is a few inches off the floor or you feel a deep stretch in your chest muscles.

5Press powerfully through your palms to extend your arms, driving back up to the top position.

6Repeat for your target reps, keeping every movement controlled and smooth.

Common mistakes

Sagging lower back or piking your hips into a tent, breaking your body's straight line.

Cutting the movement short by not going low enough or failing to fully extend your arms at the top.

Placing your hands too wide or too narrow, shifting stress onto joints instead of muscles.

Flaring your elbows out to 90 degrees as you lower down, putting unnecessary pressure on shoulder joints.

Breathing

Inhale smoothly as you lower your chest down, and exhale forcefully as you push yourself back up.

Make it harder or easier

To scale down: Do push-ups from your knees or elevate your hands on a bench, table, or wall. Higher surfaces make it easier.

To level up: Narrow your grip to focus on triceps, or elevate your feet on a bench to increase the load on your chest.

Focus on a slow, controlled negative—lowering deliberately builds muscle faster and improves control.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.