Push-Up

The Push-Up is a beginner-level strength exercise that targets chest, triceps, shoulders and supports core.

• Builds pressing strength in chest, shoulders and triceps without equipment.
• Strengthens the core through the full-body plank position.

1. 1

   Start in a high plank with hands slightly wider than shoulder-width, wrists under shoulders.

2. 2

   Keep your body in one straight line from head to heels — brace your core and squeeze your glutes.

3. 3

   Lower your chest toward the floor by bending your elbows at about 45 degrees from your torso.

4. 4

   Pause briefly when your chest hovers just above the ground, then press back up to the start.

• New to push-ups? Start from your knees or with hands on a bench until you can do 10 clean reps.
• Look slightly ahead of your hands to keep your neck neutral.
• Lower for 2 seconds and press up with control — no bouncing.

• Sagging hips or piking the hips up — keep the plank line.
• Flaring elbows out to 90 degrees, which stresses the shoulders.

• Warm up before starting and stop immediately if you feel sharp pain.

Perform the push-up from your knees, or with your hands on a bench or table (incline), until you can complete 10 clean reps on the floor.

1. 1.Increase reps up to 15-20 per set.
2. 2.Slow the lowering phase to 3 seconds.
3. 3.Progress to decline or diamond push-ups.

General guidance — adjust based on your experience and goals.