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.
  • Place your feet and legs together behind you. Maintain a braced core with a neutral spine. Your back should not be excessively arched nor should your hips and knees sag.
  • Keep your bodyweight centered roughly over your hands 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 fold in while you lower down. Keep your spine erect and your core tight.
  • Your elbows should not flare excessively. 
  • Try to get a full range of motion by lowering yourself as closing as possible to the floor.
  • Keep the repetitions controlled.
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