Chest
Push Up
Bodyweight
Beginner
Push
This guide is for general fitness education only. Stop if you feel pain and consult a qualified professional for injuries or medical concerns.
How to Do Push Up
Start in a high plank position.
Keep your body straight from head to heels.
Lower your chest toward the floor.
Push back up while keeping your core tight.
Keep your body straight from head to heels.
Lower your chest toward the floor.
Push back up while keeping your core tight.
Benefits
- ✓ Builds chest strength
- ✓ Improves core control
- ✓ Needs no equipment
Common Mistakes
Dropping the hips.
Flaring elbows too wide.
Not lowering enough.
Holding breath.
Flaring elbows too wide.
Not lowering enough.
Holding breath.
Safety Tips
Keep wrists under shoulders.
Use knee push-ups if needed.
Stop if shoulder pain appears.
Use knee push-ups if needed.
Stop if shoulder pain appears.
Variations
- • Knee Push Up
- • Incline Push Up
- • Decline Push Up
Alternatives
- • Chest Press
- • Dumbbell Bench Press
Progressions
- • Decline Push Up
- • Weighted Push Up
Regressions
- • Wall Push Up
- • Knee Push Up