How to do Push-up

Push-up works the Chest (pecs), triceps, shoulders with no equipment. Key cue: “Hands a bit wider than your shoulders. Body straight, chest to the floor”

Arms & shouldersFull bodyMediumNo equipmentQuiet

Steps

Place your hands a bit wider than shoulder-width, arms straight, body in a straight line
Bend your elbows back at an angle and lower your chest toward the floor
Push the floor away to return

How many: 8–15 reps × 2–3 sets

Muscles worked

Chest (pecs), triceps, shoulders

Common mistakes

Hips sagging or piking up
Elbows flaring straight out
Not going low enough

Easier or harder

Easier	Do it on your knees, or with your hands on a raised surface
Harder	Take 3 sec to lower

Build a arms & shoulders routine with a timer

More arms & shoulders exercises

Plank shoulder tapMedium · No equipment Knee push-upEasy · No equipment Wide push-upMedium · No equipment Diamond push-upHard · No equipment Incline push-upEasy · No equipment Chair dipMedium · No equipment Pike push-upHard · No equipment Arm circlesEasy · No equipment

All home workout exercises

Results are rough estimates from general formulas, not medical advice. If you have a medical condition, are pregnant or breastfeeding, or are under treatment, talk to your doctor before you start. Stop right away if anything hurts.