The Complete Guide to Push-Ups

Push-ups are a classic bodyweight exercise that targets the chest, shoulders, and triceps. Performed in a plank position, they involve lowering and raising the body with the arms, enhancing upper body strength and stability. They can be modified for different fitness levels, making them versatile for beginners and experienced athletes alike.

Equipment Needed

• None

General Form Cues

• Starting Position:

  • Hands wider than shoulder-width, fingers forward.
  • Legs extended, forming a straight line from head to heels.
  • Engage your core and align your head with your spine.
  • Avoid: Letting hips sag.

• Lowering Phase:

  • Lower your body slowly; avoid flaring elbows.
  • Keep your torso rigid; don’t sag your lower back.
  • Avoid: Lowering too quickly or letting elbows flare out.

• Lifting Phase:

  • Push through your palms to return to the starting position.
  • Keep your head and torso aligned.
  • Engage your core, glutes, and quads throughout.
  • Avoid: Losing alignment; ensure a straight line from head to heels.

  Video Demonstration

Push-Ups Beginner Progressions:

• Knee Push-Ups: Performed with knees on the ground to reduce difficulty, ideal for beginners.

• Incline Push-Ups: Hands elevated on a surface (like a bench) to decrease the load on the upper body.

Push-Ups Advanced Progressions:

• Decline Push-Ups: Feet elevated on a surface to increase resistance, targeting the upper chest and shoulders.

• Diamond Push-Ups: Hands positioned close together to emphasize the triceps, adding intensity.

• Clap Push-Ups: A plyometric variation where the hands leave the ground for a clap between repetitions, increasing power and explosiveness.

• One-Arm Push-Ups: A highly advanced variation that requires significant strength and balance.

• Pseudo Planche Push-Ups: Shift your weight forward so your shoulders are in front of your hands, mimicking a planche push-up. This variation intensifies engagement of the shoulders and core, increasing the challenge. Also part of the planche progression.