Chest / Beginner / Compound (multi-joint)

Push-Up

A bodyweight press from the floor that builds the chest, triceps and core stability.

At a glance

Primary

Chest, Triceps

Secondary

Front delts, Serratus anterior, Abs

Equipment

Bodyweight

Movement pattern

Horizontal push, Anti-extension (brace)

Level

Beginner

Type

Chest, Compound (multi-joint)

How to do it

1. Start in a high plank with hands slightly wider than shoulder width and body straight from head to heels.
2. Lower your chest toward the floor by bending the elbows.
3. Stop just above the floor.
4. Push back up to straight arms.

Tips

• Keep the hips in line; do not sag or pike.
• Keep the elbows at about 45 degrees to the body.

Common mistakes

• ✗ Hips sag toward the floor.

  Why it hurts: The lower back hangs into extension and the core stops protecting it.

  ✓ Instead: Squeeze the glutes and brace as in a plank; the body moves as one piece. Elevate the hands if you cannot hold it.

• ✗ Elbows flared straight out to the sides.

  Why it hurts: It puts the shoulder in an impingement position, especially for many reps.

  ✓ Instead: Point the elbows back at about 45° so the body and arms form an arrow shape.

• ✗ Head drops toward the floor first.

  Why it hurts: Strains the neck and hides a partial range of motion.

  ✓ Instead: Keep a neutral neck and lower the chest, not the nose, to the floor.

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