Push-Up
How to do it
Starting position
- Lie facedown on the floor and place your hands slightly wider than shoulder-width apart.
- Bring your feet together and support yourself firmly on the floor with your toes.
- Keep your gaze fixed on the floor.
- Brace your abs to make your torso rigid.
Movement
- Bend your elbows and slowly lower your body toward the floor.
- Lower your body until just before your chest touches the floor.
- Push forcefully into the floor with your palms to return to the starting position.
Breathing
Inhale as you go down, and exhale as you come up.
Trainer tips
- Maintain a straight line from head to toe
- Keep your elbows at a 45-degree angle to your torso
Cautions
- It can put excessive stress on your wrists, so push the floor away with your entire palms.
- Sagging the lower back downward
- Using only half the range of motion
- Moving up and down quickly with momentum
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Chest |
|---|---|
| Secondary muscles | Triceps · Front delts · Abs |
| Equipment |  Bodyweight |
| Movement pattern | Horizontal push |
| Rep range | 10–20 reps |
18 similar exercises
Representative exercise: Push-Up
- Wall Push-Up
- Suspension Push-Up
- BOSU Ball Push-Up
- Hand-by-Hand Push-Up
- Medicine Ball Push-Up
- Weighted Plate Push-Up
- Landmine Push-Up
- Deep Push-Up
- Decline Push-Up
- Wide Hand Push-Up
- Weighted Push-Up with Vest
- Stability Ball Push-Up
- Decline Push-Up against Wall
- Cross Body Push-Up
- Single Arm Push-Up
- Ring Decline Push-up
- Ring Weighted Vest Decline Push-up
- Suspension Weighted Vest Decline Push-Up
Exercise GuideDoes your lower back sag?Watch the video and see how to fix it
Related exercises
Kneeling Push-UpEasierIncline Push-UpEasierDumbbell Deep Push-up and Renegade RowHarderRing Decline Push-upHarderBarbell Bench PressSimilar exerciseBand Push-UpSimilar exerciseDumbbell Bench PressSimilar exerciseMachine Incline Chest PressSame muscle · different equipmentBarbell Larsen PressSame muscle · different equipmentBand Chest PressSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.