Also known as: pushup, push-ups, press-up, press up, incline push-up

What is Push Up?

A Push Up is a bodyweight pressing exercise that develops the chest, triceps and shoulders while engaging the core and upper back. It is an easy-level movement suitable for beginners, focusing on pushing strength, full-body tension, and shoulder stability when performed with proper alignment and controlled tempo.

How to Do Push Up

  1. Set up plank: Begin on toes or knees with hands under shoulders, feet together; posterior pelvic tilt, squeeze glutes to form a straight line from head to heels.
  2. Create full tension: Grip the floor, engage core and armpit muscles, and maintain posterior pelvic tilt to prevent sagging or arching through the spine.
  3. Lower with control: Bend elbows tucked toward sides, lower chest to the floor with a paused brief moment at bottom while keeping whole-body tension.
  4. Drive to start: Exhale and press through hands, screwing them outward slightly; extend elbows until arms lock near the top while keeping body straight.
  5. Repeat safely: Perform controlled reps, avoid flaring elbows and hip sagging; regress to knee or incline push-ups if form breaks or fatigue appears.

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
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of push ups?

Push ups build pressing strength in chest, triceps and shoulders while improving core stability, scapular control and muscular endurance. They require no equipment and transfer to everyday pushing tasks and other calisthenics movements.

What are common mistakes when doing push ups?

Common mistakes include flaring elbows, hips sagging or piking, incomplete depth, and holding breath. Fix by tucking elbows, maintaining posterior pelvic tilt, using controlled tempo, and regressing to knee/incline push-ups until form is solid.

How can I progress or modify push ups?

To progress, try elevated feet, weighted vests, or plyometric push ups; to regress, use knee or incline variations. Alternatives include bench press, dips, and ring push-ups for increased stability challenge.