Beginner
Upper Body
The push-up is a classic bodyweight exercise that strengthens your chest, shoulders,
triceps, and core. It requires no equipment and can be done anywhere. This tutorial will
guide you through the correct form, step-by-step instructions, and common mistakes to
avoid.
Step-By-Step instructions
- Start in a high plank position: Place your hands slightly wider than shoulder-width apart
on the floor, fingers pointing forward. Keep your arms straight but not locked.
- Position your body: Keep your feet together or hip-width apart, legs straight, and
engage your core to maintain a straight line from head to heels.
- Lower your body: Bend your elbows and lower your chest toward the ground slowly
while keeping your elbows at about a 45-degree angle from your torso.
- Go as low as you can: Ideally, your chest should come close to or lightly touch the floor
without losing form.
- Push back up: Press into your palms and straighten your arms to return to the starting
position.
- Repeat: Perform the desired number of repetitions while keeping your form consistent.
Common Mistakes To Avoid
- Sagging hips: Keep your core tight to avoid your hips dropping.
- Flaring elbows: Don’t let your elbows flare out excessively; keep them at a 45-degree
angle.
- Incomplete range of motion: Lower your chest fully and push back up completely for
maximum benefit.
- Neck strain: Keep your neck neutral, don’t crane your head upward or let it drop.
Push-Up Variations
- Knee Push-Ups: Do the push-up with your knees on the floor for reduced resistance.
- Incline Push-Ups: Place your hands on a bench or elevated surface to make it easier.
- Decline Push-Ups: Place your feet on an elevated surface to make it harder.
- Diamond Push-Ups: Place your hands close together under your chest to target triceps
more.
- Wide Push-Ups: Place your hands wider than shoulder-width for more chest emphasis.
Push-ups are a versatile and effective exercise. Start with proper form, avoid mistakes,
and gradually progress through variations to build strength and endurance.