Push Ups

Push Ups

Exercise Summary
Primary Muscle(s) Chest
Secondary Muscle(s) Shoulders, Triceps, Abdominals
Equipment Bodyweight
Emphasis Compound
Type Push

Push Up Instructions

  • Kneel down on the floor and set your hands just outside shoulder-width.
    • Index fingers are pointed straight ahead.
  • Place your feet and legs together behind you. Maintain a braced core with a neutral spine.
  • There should be a straight lines from your ankles, knees, hips, torso, and shoulders. 
    • Abdominals & olbiques are contracted.
    • Glutes are active.
    • Shoulders are pinned back.
    • Eyes are focused on the floor, neck is in a neutral position.
  • Your back should not be excessively arched nor should your hips and knees sag.
  • Keep your bodyweight centered roughly over your hands and feet with your shoulders braced.
    • Maintaining this stable shoulder position is key for properly loading your triceps and chest.
  • As your body descends, load your chest and triceps keeping your trunk braced and back neutral.
  • When you reach the bottom, push yourself back up to starting position without locking the elbows.


  • For beginners, you can try this exercise by resting on your knees instead of fully extending the legs.
  • Do not let your body position collapse as you descend.
    • Keep your spine erect and your core tight.
  • Your elbows should not flare excessively. 
    • Think about maintaining a vertical forearm position.
  • At the bottom position, if your hands are outside your elbows, you need to adjust your starting hand position at the top.
Previous article Chin-up