EXERCISE GUIDE
Push-Up
A bodyweight press for the chest and arms, performed with a braced, straight body.
01Muscles used
Main muscles
- Pectoralis major
- Triceps brachii
Assisting & stabilizing muscles
- Anterior deltoid, serratus anterior and pectoralis minor
- Abdominals, gluteals and quadriceps (body alignment)
Assisting roles include movement support and postural stability. Their contribution varies with form and load.
02See the movement
Illustrations are reproduced from the exercise guides. Select an image to enlarge it.
03How to perform
- Place your palms slightly wider than shoulder width, fingers forward. Extend the legs and support your body on your toes.
- Brace the abdomen, glutes and legs, making a straight line from head to heels. Look down with the neck relaxed.
- Inhale and lower your chest and pelvis together, elbows about 45 degrees from the trunk, as far as you can keep your position.
- Exhale and press through the palms, lifting the whole body together and straightening the elbows naturally.
04Technique cues
- Move chest and hips as one unit; keep palm and toe contact.
- Use a stable raised surface or a knee-supported version if needed.
05Cautions
- Avoid sagging hips, a raised bottom, sideways-flared elbows or a forward-jutting neck.
- Stop for pain and use a comfortable range. Prioritize position over repetition count.