How to do a Push-Up
- Start in a high plank with hands slightly wider than your shoulders.
- Squeeze glutes and abs so your body is a straight, rigid line.
- Bend your elbows to about 45 degrees and lower until your chest nears the floor.
- Drive through your palms to press back to the top.
- Keep your neck neutral and hips from sagging on every rep.
Keep in mind
- Squeeze the glutes and brace the core so the body moves as one piece.
- Keep the elbows at about 45 degrees to the ribs, not out at 90.
- Lower until your chest is a fist's height from the floor.
- Push the floor away — the shoulder blades spread at the top.
Common mistakes
- The hips sagging as you tire — end the set there rather than grinding out bad reps.
- The head reaching for the floor first — keep the neck neutral and lead with the chest.
- Half-range reps — swap to knee push-ups and keep the full range instead.
Breathing
Breathe in as you lower, out as you press.
Take care
Wrist pain usually means the hands are too far forward — set them under the shoulders, or make fists to keep the wrists neutral.
Easier and harder
Similar exercises