How to do the Push-Up
Start in a high plank with your hands a little wider than your shoulders and your body in a straight line from head to heels. Brace your core and squeeze your glutes. Bend your elbows to lower your chest toward the floor, keeping your upper arms at about 45° to your torso rather than flared out to 90°, until your chest is just above the ground. Press back up until your arms are straight, without letting your hips sag or pike up.
Common mistakes to avoid
- Sagging hips. Hold a straight line by bracing your core and glutes throughout the rep.
- Flaring the elbows out wide. Keep them around 45 degrees to protect the shoulders.
- Half reps. Lower your chest nearly to the floor and lock the arms out at the top.
- Dropping the head. Look slightly ahead of your hands rather than straight down.
Tips and who it’s for
The push-up scales to every level. If full push-ups are too hard, raise your hands on a bench or wall (see the incline push-up); to make it harder, elevate your feet (the decline push-up). Because it needs no equipment, it’s ideal for training at home and for warming up the chest and shoulders before heavier pressing.
