PUSH UPS
Fundamental Upper Body Strength Builder
Primary Muscles
Exercise Description
The push-up is a fundamental bodyweight exercise that builds upper body pressing strength. It targets the chest, triceps, and shoulders while engaging the core for stability.
How To Perform
Start in a high plank position with hands slightly wider than shoulder-width.
Keep your body in a straight line from head to heels, core braced.
Lower your body by bending your elbows until chest nearly touches the ground.
Keep elbows at roughly 45 degrees relative to your torso, not flared out.
Push through your palms to extend arms back to starting position.
Maintain rigid body position throughout—no sagging hips or piking up.
Expert Tips
Full body tension - Squeeze glutes, brace core, and engage lats. Your entire body should be tight.
Proper elbow angle - Keep elbows at 45 degrees, not 90 degrees flared out. This protects shoulders.
Full range of motion - Lower until chest is 1-2 inches from ground. Push all the way up to lockout.
Controlled tempo - Lower for 2 seconds, push up powerfully for 1 second. No rushing.
Common Mistakes
Sagging hips - Indicates weak core or fatigue. Keep hips in line with shoulders and heels.
Incomplete range - Partial reps reduce effectiveness. Go all the way down and up.
Flared elbows - Elbows out at 90 degrees stresses shoulders. Keep them at 45 degrees.
Looking up - Keep neck neutral. Look at the ground slightly ahead of your hands.
Video Guide – Push Ups
The push-up is perhaps the most fundamental upper body exercise in existence. It's been used for centuries to build strength, and for good reason—it works. Push-ups develop pressing strength in the chest, triceps, and shoulders while simultaneously building core stability and full-body tension. Unlike bench press which isolates upper body pressing, push-ups require your entire body to work as a unit, making them exceptional for functional strength that carries over to real-world activities and sports.
What makes push-ups particularly valuable is their scalability and accessibility. Beginners can start with elevated or knee variations, while advanced athletes can add weight, elevate feet, or progress to one-arm versions. You need zero equipment and can train anywhere, anytime. This simplicity doesn't diminish their effectiveness—properly executed push-ups can build impressive upper body strength and muscle, especially when progressed systematically over time.
Watch the demonstration video carefully. Notice the rigid body position—it's a moving plank, not just an arm exercise. The elbows track at 45 degrees relative to the torso as they bend, protecting the shoulders while engaging chest optimally. The descent is controlled until the chest nearly touches the ground, followed by a powerful push back to lockout. Throughout the movement, the body maintains a perfect straight line from head to heels—no sagging, no piking.
Program push-ups 2-3 times per week. They work excellently as a main pressing movement for home workouts (4 sets to failure) or as a warm-up/finisher in the gym (2-3 sets of 15-20 reps). Progress by adding reps, slowing down tempo, elevating feet, or adding weight. Once you can do 20+ perfect push-ups, it's time to add difficulty. The key is maintaining perfect form every single rep—one sloppy push-up with sagging hips teaches your body poor movement patterns.
Equipment Required
None (bodyweight only)