Illustrations: Everkinetic (Greg Priday), CC BY-SA 4.0 · cropped, resized & combined
Chest
Push-Up
Beginner
Bodyweight
Compound
Chest
How to do it
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Set up in a high plank: hands slightly wider than shoulders, stacked under your chest line.
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Brace your abs and glutes so your body forms one straight line from head to heels.
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Tuck the elbows to about 45 degrees and lower your chest to roughly a fist's height off the floor.
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Push the floor away until the elbows lock, letting the shoulder blades spread slightly at the top.
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Keep the neck neutral by looking at the floor about 30 cm ahead of your hands.
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Inhale on the way down, exhale as you press.
Common mistakes
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Letting the hips sag so the lower back carries the load.
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Piking the hips up to make the reps feel easier.
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Poking the head down first while the chest stays high.
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Flaring the elbows into a T shape and pinching the shoulders.
Tips
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Too easy? Elevate your feet on a bench or slow the lowering to 3 seconds.
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Too hard? Start with the incline version on a bench or a wall.
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Turn the hands slightly outward if your wrists get sore.
Secondary muscles
Alternatives
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