Push-Up
The classic bodyweight chest exercise. Holding your body in one straight line, you lower your chest toward the floor and push back up.
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Brace, then lower your chest toward the floor
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How to do it
- Start on your hands and toes with your hands flat, a little wider than your shoulders and level with your lower chest, fingers pointing forward.
- Straighten your body into one line from head to heels. Brace your abs and squeeze your glutes.
- Bend your elbows to lower your chest toward the floor, keeping them angled back about 45° from your sides.
- Stop when your chest is just above the floor, with your forearms roughly vertical.
- Push the floor away until your arms are straight, keeping your body in one line.
Common mistakes
- Letting the hips sag toward the floor, which strains the lower back.
- Piking the hips up so the chest barely moves.
- Flaring the elbows straight out to the sides at 90°, which is hard on the shoulders.
- Dropping the head or craning the neck instead of keeping it in line with the spine.
- Doing half reps. Lower all the way until your chest nearly touches the floor.
The animation shows general technique, not advice for your body. If you have an injury or are new to lifting, check your form with a qualified coach. See the Disclaimer.
Related exercises
Parallel Bar Dip
A bodyweight push for the chest and triceps. Supported on two bars, you lower your body by bending your elbows, then press back up to straight arms.
View in 3D →Barbell Bench Press
The classic chest builder. Lying on a flat bench, you lower a barbell to your lower chest with your elbows tucked, then press it back up over your shoulders.
View in 3D →Dumbbell Bench Press
A flat-bench chest press with a dumbbell in each hand. Each arm works on its own, and the hands can travel a little further than with a barbell.
View in 3D →