- Feels in
- Chest, triceps, core
- Needed
- Nothing
Step by step
- 1Hands slightly wider than shoulder width, body in one line from head to heel.
- 2Brace your abs and glutes so your hips do not sag.
- 3Lower until your chest is a fist above the floor, elbows halfway back.
- 4Press up until your arms are straight, without letting your lower back hang.
Watch for
- One line from head to heel
- Elbows back, not out
- Screw your hands into the floor
Common mistakes
- Lowering only your head instead of your chest.
- Sagging hips.
Too heavy
Hands on a bench or table, or on your knees.
Too light
Feet on a raised surface, or a three-second lowering phase with a pause at the bottom.
Injury prevention —
Keep your body in one line: hips that sag load your lower back, and hands placed too wide load your shoulders.
Frequently asked questions
Which muscles does the Push-up train?
Chest, triceps, core
What do you need for the Push-up?
Nothing
What are common mistakes in the Push-up?
Lowering only your head instead of your chest. Sagging hips.
What if the Push-up is too hard?
Hands on a bench or table, or on your knees.
How do you make the Push-up harder?
Feet on a raised surface, or a three-second lowering phase with a pause at the bottom.
Take this exercise further
More exercises for the same muscles
General information, not medical advice. If you have pain or an injury, discuss the exercise with your doctor or physiotherapist first.
← All exercises