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Standard Push-Up

Nexitapbounce Athlete Performing Perfect Push-up Form

Description

Push-ups are a fundamental bodyweight exercise that primarily targets the chest, shoulders, and triceps, while also engaging the core and legs for stabilization. It requires no equipment and is highly adaptable for all fitness levels.

How to Perform

  1. Starting Position: Start in a high plank position with your hands placed slightly wider than shoulder-width apart. Your fingers should point forward or slightly outward.
  2. Body Alignment: Keep your body in a straight line from your head to your heels. Engage your core and squeeze your glutes to prevent your hips from sagging.
  3. The Descent: Lower your body slowly by bending your elbows. Keep your elbows tucked at roughly a 45-degree angle to your torso, not flared completely out.
  4. The Push: Once your chest is just above the floor, push through your palms to extend your arms and return to the starting position. Exhale on the way up.

Pro Tips

  • Keep your neck neutral; don't look up or let your head drop.
  • Imagine trying to screw your hands outward into the floor to create shoulder stability.
  • Avoid "half-reps". Ensure full range of motion by going all the way down and all the way up.

Variations

Knee Push-ups (Easier)

Perform the movement with your knees on the floor to reduce the amount of bodyweight lifted.

Decline Push-ups (Harder)

Elevate your feet on a chair or step to shift more weight onto the upper chest and shoulders.