Normal Push-Up
Chest · Bodyweight
Play the movement guide, then follow the steps at your own pace. This demonstration has no spoken audio.
- Main muscle
- Chest
- Also works
- Shoulders, Triceps
- Equipment
- Bodyweight
- Movement type
- Strength
How to do it
- Begin 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.
- Engage your chest and lower your body towards the floor by bending your elbows, keeping them at a 45-degree angle to your body.
- Lower your chest until it is just above the floor.
- Push through your hands to raise your body back to the starting position, fully extending your arms. Repeat for the desired number of repetitions.
Keep in mind
- Keep your elbows at a 45-degree angle to your body to maximize chest and triceps engagement and reduce shoulder strain.
- Breathe steadily, exhaling as you push up and inhaling as you lower yourself.
- Keep your head aligned with your spine to avoid straining your neck.
