Push-Ups

Starting position

1. Get into a high plank: hands on the floor slightly wider than your shoulders, fingers pointing forward.
2. Arms straight, hands under or slightly below your shoulders.
3. Feet together or hip-width apart, weight on your toes.
4. Brace your abs and glutes so your body is one straight line from head to heels.

Execution

1. Inhale and slowly lower yourself by bending your elbows. Elbows travel back at about 45° to your torso.
2. Go down until your chest almost touches the floor, keeping your body straight.
3. Exhale and push yourself back up to straight arms.
4. At the top push the floor away slightly so your shoulder blades spread.

Common mistakes

• Sagging hips — the lower back arches and takes the load.
• Hips piked up — shorter range, less chest work.
• Elbows flared to 90° — stress shifts to the shoulder joint.
• Partial reps — dipping just a few centimeters cuts the benefit.

Beginner tips

• If you can't do 5–8 good reps, do them from your knees or with your hands on a bench.
• Fewer reps with full range and a straight body beat many sloppy ones.
• Try to add 1–2 reps each workout.

Alternatives

• Flat Dumbbell Bench Press — the same work with added weight
• Diamond Push-Ups — more load on the triceps
• Dips — a harder body-weight version