Push Up

How to do it

1. Place your hands flat on the floor about shoulder width or slightly wider, fingers forward, shoulders over your wrists.
2. Rise onto your toes and form a straight line from head to heels.
3. Lower until your chest nearly touches the floor.
4. Push back up to straight arms.

Key cues

• Rigid line from head to heels
• Hands under the shoulders
• Head in line with your spine
• Elbows flared moderately, not out to a T

Common mistakes

• Letting the lower back sag
• Hiking the hips up
• Flaring the elbows straight out to the sides
• Cutting the range short

Muscles worked

Primary

Chest and front delts

Secondary

Triceps and abs

Equipment

None.

Variations

• Push Up (Knees)

  Bodyweight · Chest, front delts · Push

Programs that use it

• 5/3/1
• nSuns 5/3/1 LP

References

1. ACE: Push-Up
2. StrengthLog: Push-Up
3. BarBend: Push-Up