Push-Ups
Push-ups are one of the most useful strength exercises you can do. They build upper-body strength, train your core to stay stable, and require no equipment, which makes them just as useful at home as they are in a gym.
Equipment Needed
- None. A mat or soft surface can make them more comfortable.
Muscle Groups Targeted
- Chest (pectorals)
- Shoulders (deltoids)
- Triceps
- Core
- Back (stabilisers)
How to Do a Push-Up
- Start in a high plank position with your hands under your shoulders and your body in a straight line.
- Brace your stomach and keep your hips level.
- Bend your elbows and lower your body towards the floor in a controlled way.
- Keep your elbows angled slightly back rather than flaring straight out.
- Lower until your chest is close to the floor, or as far as you can while staying strong through your body.
- Press through your palms to straighten your arms and return to the start.
Tips for Success
- Keep your head neutral and look slightly ahead of your hands.
- Do not let your hips sag or lift too high.
- If full push-ups are too hard, start with your knees on the floor or use an incline.
- Focus on controlled, solid reps rather than doing as many as possible.
- If your shoulders, wrists, or elbows start to feel off, adjust early and focus on training around injury.
The push-up is simple, but not easy. Done well, it builds pressing strength, body control, and the ability to stay strong from shoulders to hips.
When to Use This Exercise
Push-ups fit into almost any strength plan. They work well on their own, as part of a circuit, or alongside movements like the plank hold.
They are especially useful if you want an exercise you can do almost anywhere, with plenty of ways to make it easier or harder as your strength improves.
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