How to Do a Push-ups

Chest, shoulders, triceps, core · Bodyweight · By Coach Melo, ISSA Certified Personal Trainer

The push-up is one of the best bodyweight exercises for your chest, shoulders, triceps and core. It needs no equipment, so you can do it at home, outdoors or while traveling.

Quick form cues

• Keep your body in one straight line
• Elbows about 45 degrees from your body
• Lower your chest to just above the floor

Suggested start: 3 sets of as many good reps as you can (AMRAP). Stop if anything hurts, and ask Coach Melo to adjust it for you.

Step-by-step instructions

1. 1Start in a high plank with your hands slightly wider than your shoulders and directly under them.
2. 2Make your body one straight line from head to heels. Squeeze your glutes and brace your core.
3. 3Lower your chest toward the floor with your elbows at about 45 degrees from your torso.
4. 4Stop when your chest is about an inch above the floor.
5. 5Press the floor away to return to the top, keeping your body rigid.

Common mistakes and fixes

• Hips sagging

  Squeeze your glutes and abs so your body stays in one line.

• Elbows flaring out to 90 degrees

  Tuck them to about 45 degrees to protect your shoulders.

• Head dropping or craning forward

  Keep your neck neutral and look at a spot on the floor just ahead of your hands.

• Partial range of motion

  Go all the way down to an inch above the floor, then all the way up.

Make it easier

Do push-ups with your hands on a bench, counter or sturdy box. Lower the surface as you get stronger.

Related exercises

• Plank
• Dumbbell Bench Press
• Overhead Press
• All 27 exercises