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Push-Up
Beginner - Strength - Compound
Targeted Muscle Group
Chest
Shoulders
Recommended Equipment
Body Only
How to do it
The push-up is a fundamental bodyweight exercise that primarily targets the chest, shoulders, and triceps, while also engaging the core and other stabilizing muscles. Here's a step-by-step guide on how to perform a standard push-up:
Starting Position:
Hand Placement: Place your hands on the ground, slightly wider than shoulder-width apart.
Body Alignment: Extend your legs straight behind you, with your feet together or slightly apart. Your body should form a straight line from your head to your heels.
Engage Your Core: Tighten your core muscles to keep your body straight and avoid sagging in the lower back.
Lowering Phase:
Inhale as you bend your elbows and lower your body toward the ground. Keep your elbows at about a 45-degree angle to your body. Lower yourself until your chest nearly touches the ground, while maintaining a straight body line.
Pushing Phase:
Exhale as you push through your palms to straighten your arms and lift your body back to the starting position.
Keep your core engaged and your body in a straight line throughout the movement.
