Push-Up

About the movement

The most accessible chest exercise on the planet. No equipment, zero setup, and a full-body bracing challenge on top of the pressing work.

How to do it

1. 1

   Start in a high plank: hands slightly wider than shoulder width, body in one straight line from head to heels.

2. 2

   Brace your core and squeeze your glutes so your hips do not sag.

3. 3

   Lower your chest to just above the floor, elbows tucked about 45 degrees.

4. 4

   Press back up to full arm extension while keeping your body rigid.

Form tips

• •Keep your neck neutral; look at a spot on the floor just ahead of your hands.
• •If you cannot do a full push-up yet, elevate your hands on a bench or do knee push-ups.
• •Do not flare your elbows out to 90 degrees; tuck them to protect your shoulders.