Horizontal push · Coached in Recomp

Push-up

The push-up is a beginner horizontal push exercise for your chest and triceps, using just your body weight.

Main muscles
Chest, Triceps
Also works
Shoulders
Equipment
Body weight
Level
Beginner
Push-up, starting position
Start
Push-up, end position
Finish

Setup

Hands slightly wider than your shoulders, body in a straight line from head to heels.

How to do it

  1. Brace your abs and squeeze your glutes.
  2. Lower your chest to just above the floor, elbows about 45 degrees.
  3. Push the floor away to the top.

Coaching cues

  • Move as one solid plank.
  • Hands under your shoulders at the bottom.

Common mistakes

  • Hips sagging.
  • Half reps.
  • Elbows flared wide.

Safety

Sore wrists? Grip dumbbells or push-up handles to keep the wrists straight.

Make it easier or harder

EasierIncline push-up HarderDiamond push-up

Alternatives to the push-up

Decline Push-Up Body weight Cable fly Cable stack Chest press machine Chest press machine Dumbbell bench press Dumbbells, Flat bench Dumbbell floor press Dumbbells Dumbbell fly Dumbbells, Flat bench