Push-up
A push-up is lowering your whole body as one straight line from a high plank until your chest is close to the floor, then pressing back up. It works the chest, the front of the shoulders and the triceps, and the core holds you straight.
- Group
- Upper body
- Equipment
- A mat
- A first set
- 10 reps
How to do it
Start position
Get into a high plank on a mat: hands flat a little wider than your shoulders with fingers forward, arms straight, on your toes with feet hip-width apart, body straight from head to heels.
One rep
- Bend your elbows back at about 45 degrees to your body, lowering as one straight line until your chest is a fist above the floor.
- Press the floor away until your arms are straight again.
Tempo
About 2.4 seconds per rep, at a controlled pace. A set of 10 takes around 24 seconds.
Form cues
- Keep your body rigid like a board.
- Your hands and toes stay planted.
- Keep your head in line with your spine.
Common mistakes
- Hips saggingSqueeze your glutes and stomach before you lower.
- Elbows flaring straight outTuck your elbows to about 45 degrees, like an arrow, not a T.
- Only the head dippingLower your chest, not your chin; keep your neck long.
- Resting on the floor at the bottomStop a fist above the floor and press straight back up.