What is Push Up?
A Push Up is a basic bodyweight pushing exercise that primarily targets the chest, triceps and shoulders while engaging the upper back and core. It is an easy-level movement suitable for beginners and emphasizes full-body tension, proper scapular control, and neutral spine to reduce shoulder and lower-back stress.
How to Do Push Up
- Set starting position: Begin in a straight-line plank with hands shoulder-width, feet together and a posterior pelvic tilt; ensure head to heels alignment.
- Create full-body tension: Squeeze glutes, brace your core, grip the floor and slightly externally rotate hands; keep shoulders packed and elbows tucked.
- Lower with control: Bend elbows close to your sides, lower chest toward the floor in a controlled manner while maintaining a neutral spine and tight torso.
- Pause and stabilize: Hold a brief pause at the bottom without collapsing; maintain scapular stability and full-body tension to protect shoulders.
- Press up and finish: Drive through your palms, exhale as you extend elbows until arms are straight, keeping hips level and core engaged.
Muscle Groups
Triceps, Chest, Shoulders, Back
Description
Set up from a kneeling position, feet together, hands about shoulder width apart. Engage your core by assuming a Posterior Pelvic Tilt (Tuck your tailbone, eliminate any arch in your back). Squeeze your glutes and raise your knees, there should be a straight line from your head to your heels.Generate total body tension, gripping the floor, squeezing your armpit, glutes and core engaged.
Now begin bending your elbows, and keeping them tucked in to your sides. Lower your chest to the floor, maintaining tension throughout the movement. Pause at the bottom, and then push up, exhaling on the way. Think about screwing your hands outward, and driving through the floor
Repeat for Repetitions.
Avoid flaring your elbows. Don't allow your hips to sag, or back to arch at any point, your whole body should be engaged throughout.
Movement Group
Push
Required Equipment
None (bodyweight only)
Progressions and Regressions
- Negative Knee Push Up
- Negative Push Up
- Knee Push-Up
- Incline Push Up
- Push Up (current)
- Diamond Push Up
- Decline Push Up
- Pseudo Planche Push Up
Frequently Asked Questions
What are the benefits of Push Ups?
Push Ups build chest, triceps and shoulder strength while improving core and upper-back stability. They require no equipment, reinforce pressing mechanics, and scale for beginners to advanced trainees.
What common mistakes should I avoid when doing Push Ups?
Avoid sagging hips, overarching the lower back, flaring elbows, hands too wide, and shallow range of motion. Also maintain a neutral neck and steady breathing to reduce injury risk.
How can I progress or modify Push Ups?
Modify by doing knee or incline push ups; progress to full, decline, weighted, or slow-tempo reps. Increase reps, sets, or add unilateral variations like single-arm progressions for more challenge.