Push-ups
Start in a straight plank, hands under shoulders, core tight. Lower chest until elbows are at about 45°, keep body aligned, then press back up. Builds chest, triceps, and shoulders.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Set the hands slightly wider than shoulders and step into a straight plank.
- Brace the core so ribs and pelvis stay stacked.
- Lower the chest toward the floor with elbows about 45 degrees from your ribs.
- Stop before the shoulders roll forward.
- Press the floor away until elbows are straight.
- Keep the body moving as one line.
Watch for
- Hips sagging before the chest reaches depth.
- Elbows flaring straight out to the sides.
- Head reaching toward the floor.
Breathing
Inhale as you lower, exhale as you press up.
Tip
Elevate the hands if full-depth reps break your plank position.
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