Push-Up
Overview
How to do it
- 1
Starting Position: Set up in a high plank with your hands a little wider than shoulder-width apart. Keep your body aligned from head to heels. Tighten your core and keep your neck neutral.
- 2
Lowering Phase: Breathe in as you bend your elbows and bring your chest toward the floor. Keep your elbows at a 45-degree angle to your torso. Lower until your chest is just above the floor or as far as mobility allows.
- 3
Pressing Phase: Breathe out as you drive through your palms and return to the starting position. Straighten your arms fully while keeping your core engaged.
- 4
Repetition and Breathing: Use controlled repetitions at a steady pace to maximize muscle engagement.
Form tips & common mistakes
Keep your core tight so your lower back does not sag.
Hold a straight line from head to heels.
Do not lock out your elbows at the top of the movement.
Press your hands firmly into the floor for greater stability.
Benefits
Push-Up mainly targets the pectoral muscles (chest), helping build and tone the chest muscles and improve upper-body strength and appearance.
Push-Up also works the triceps, the muscles on the back of your upper arm. This helps strengthen and tone them.
The anterior deltoids in your shoulders work during Push-Up, supporting shoulder strength and stability.
Push-Up requires core engagement to hold a straight body position. This helps improve core strength and stability.
Building strength in the chest, shoulders, and core can improve posture, since these muscles help maintain an upright position.
Practicing Push-Up regularly can improve upper-body endurance, helping you perform other exercises and activities more effectively.
Like other strength-training exercises, Push-Up can help raise your metabolism, which may support weight management and fat loss.
Weight-bearing exercises like Push-Up can help improve bone density, lowering the risk of osteoporosis as you age.
Push-Up is generally low-impact, which makes it suitable for people with joint issues or anyone avoiding high-impact exercise.
Push-Up reflects functional movements, such as pushing a heavy object or rising from the ground. This can improve your ability to handle everyday tasks.
Exercise, including Push-Up, can trigger endorphin release, which are natural mood lifters. Regular physical activity is linked with better mental well-being and less stress.
Regular exercise like Push-Up can support cardiovascular health by reducing the risk of heart disease and improving blood circulation.
Muscles worked
Pectoralis Major، Sternal
Pectoralis Major، Clavicular، Anterior Deltoid، Triceps Brachii، Trapezius
Biceps Brachii
Rectus Abdominis، Pectoralis Minor، Serratus Anterior، Obliques، Quadriceps
Erector Spinae، Latissimus Dorsi
