Push-ups
Push-ups are a bodyweight exercise that build the chest, triceps, and shoulders while the core keeps the body aligned. They are easy to scale for any level and improve strength, endurance, and control in pressing patterns used in training and everyday movements.
Key Benefits
- Builds chest, shoulder, and triceps strength for a more defined upper body.
- Reinforces a solid pressing pattern with full-body control and posture support.
- Improves muscular endurance and scales well without equipment (tempo, pauses, variations).
- Prepares you for harder options like the Decline Push-Up.
Instructions
- Place your hands on the floor aligned with your shoulders
- Keep your body fully extended
- Perform the movement by bending your elbows until your chest approaches the floor
Tips
- Avoid misaligning your hips with your torso
- Keep your abdomen and glutes contracted
- Avoid using momentum or sudden movements
Restrictions
Avoid if you have significant shoulder, wrist, or elbow pain. Older adults, people with obesity, or low upper-body strength can start with incline push-ups or knee-supported versions. If you have lower-back discomfort, keep a straight line (no sagging hips) and shorten the range until control improves.
Common Mistakes to Avoid
- Letting the hips sag or pike up, breaking body alignment.
- Flaring the elbows too wide, stressing the shoulders.
- Rushing reps without control and cutting range of motion.
