The fundamental upper-body bodyweight exercise. Push-ups develop horizontal pushing strength by engaging the chest, triceps and shoulders in a complete, functional movement.
Execution
Starting position: hands on the floor slightly wider than shoulder-width, arms extended, body aligned from head to heels. Feet together or slightly apart. Lower by bending your elbows until your chest nearly touches the floor (elbows at roughly 45° from your body, not flared to 90°). Push back to the starting position by locking out your arms. Keep your body braced throughout: no sagging lower back, no hips in the air.
Breathing
Inhale on the way down, exhale on the push. Never hold your breath, even when the effort becomes intense.
Benefits
- •Strengthens the entire push chain (chest, triceps, shoulders)
- •Works core stability in a dynamic plank position
- •Requires no equipment and can be done anywhere
- •Direct carry-over to everyday movements (getting up, pushing a door)
- •Dozens of progressions allow indefinite improvement
Variants
Incline push-ups
Hands on an elevated surface (chair, step). Reduces load and makes the movement easier — ideal for beginners or at the end of a set when fatigue sets in.
Diamond push-ups
Hands close together under your chest, thumbs and index fingers forming a diamond. Increases triceps and inner-chest recruitment.
Decline push-ups
Feet elevated on a surface. Increases load on the shoulders and upper chest. Reserved for those who have mastered standard push-ups.
Explosive push-ups
Push explosively enough for your hands to leave the floor. Develops power and muscular contraction speed.
Archer push-ups
One arm extended to the side while the other arm performs most of the push. Develops unilateral strength and gradually prepares you for one-arm push-ups.
Commando push-ups
Start in a forearm plank, push up to a high plank one arm at a time, then lower back down. Works transition strength and core stability under asymmetric load.
Hindu push-ups
Start in downward dog, swoop your body forward close to the floor then rise into cobra. A dynamic movement combining flexibility, strength and spinal mobility.
Wide push-ups
Hands placed well beyond shoulder-width. Increases pectoral recruitment and reduces triceps involvement — ideal for targeting the chest with bodyweight.
Pike push-ups
Hips high in an inverted V, push vertically toward the floor. Targets the shoulders similarly to an overhead press — excellent progression toward the handstand push-up.
Scapular push-ups
In a high plank, only the shoulder blades move (protraction and retraction) without bending the elbows. Strengthens the serratus anterior and improves scapular stability.
Our tips
- 1.Keep elbows at 45° from your body (not tucked tight, not flared to 90°) to protect your shoulders
- 2.Squeeze your abs and glutes as if holding a plank — your body must not 'break'
- 3.Go all the way down: half-reps don't count and limit progress
- 4.If you can't do a full push-up, start with incline push-ups rather than knee push-ups
Common mistakes
- •Hips sagging (lower back arched) — a sign of insufficient core engagement. Contract your abs.
- •Hips piking up — shortens the movement and eliminates chest work
- •Elbows flared to 90° — places excessive stress on the shoulder joint
- •Incomplete range of motion — not going low enough limits strength and mobility gains
- •Head dropping toward the floor — keep your gaze at the floor about 30 cm in front of your hands, neck neutral