Movement overview

The push-up is a bodyweight exercise that primarily targets the chest, triceps, and shoulders. It also engages the core and stabilizing muscles, making it a comprehensive upper body workout. Push-ups can be performed anywhere and are fundamental for building strength and endurance.

Step-by-step cues

1. Start in a plank position with your hands placed slightly wider than shoulder-width apart and your feet together. Your body should form a straight line from head to heels.
2. Engage your core by pulling your belly button towards your spine to maintain a neutral spine position.
3. Lower your body by bending your elbows, keeping them at a 45-degree angle to your torso. Descend until your chest nearly touches the floor.
4. Pause briefly at the bottom, then push through your palms to extend your elbows and return to the starting position.
5. Ensure that your body remains in a straight line throughout the movement without sagging or arching your back.

Technical tips

• Keep your elbows at a 45-degree angle to protect your shoulders and maximize chest engagement.
• Maintain a tight core throughout the exercise to prevent your hips from sagging.
• Focus on controlled movements; avoid bouncing off the floor at the bottom of the push-up.
• If you struggle with full push-ups, start with knee push-ups or incline push-ups to build strength.
• Breathe in as you lower yourself and exhale as you push back up.