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 elbows at about 45 degrees from your body, until your chest is just above the ground. Press back up to full arm extension 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.
