At a glance
| Equipment | Bodyweight / calisthenics |
|---|---|
| Experience level | Beginner |
| Movement pattern | Horizontal push |
| Primary muscle | Chest |
| Also works | Triceps, Front Deltoids |
The movement, step by step.
- Place the hands slightly wider than shoulder width on a stable floor.
- Step the feet back and brace the trunk so the hips stay aligned with the shoulders.
- Bend the elbows to lower the chest through a comfortable range.
- Press the floor away to return without letting the hips sag.
Technique cues
- Move the chest and hips together.
- Spread pressure across both hands.
- Use an incline to make clean repetitions easier.
Common mistakes
- Dropping the hips before the chest.
- Forcing a depth that causes shoulder or wrist pain.
Watch & learn
Professional demonstrations, opened on YouTube.
- How to do a Push-Up | Proper Form & Technique | NASM — National Academy of Sports Medicine (NASM).
Alternatives
Log it in Club 1000 Plus
In the app, Learn on a workout opens this same guide for Bodyweight - Push-Up, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.