Push-Up

The push-up is a bodyweight press from the floor. It trains your chest, triceps and front shoulders, and it needs no equipment at all.

How to do the Push-Up

1. Place your hands just wider than your shoulders and set your body in one straight line from head to heels.
2. Squeeze your glutes and brace your core so your hips do not sag.
3. Lower until your chest is a fist away from the floor, elbows at about 45 degrees.
4. Press the floor away until your arms are straight.

Common mistakes

• Your hips sag or pike. Squeeze your glutes and ribs together so your body stays in one line.
• Your elbows flare straight out. Point your elbows back at about 45 degrees to protect your shoulders.
• You only go halfway down. Use an easier version and get your chest close to the floor on every rep.

Equipment and setup

No equipment is needed. A mat or towel under your hands makes the floor kinder on your wrists.

To make it easier, put your hands on a sturdy bench, counter or stair and keep your body in one line.

Easier and harder versions

Easier: Hands on a counter, bench or stair, or lower your knees to the floor.

Harder: Lower for three seconds, as Reppy does on strength days, or raise your feet on a chair.

Workouts that use the Push-Up

More chest exercises