How to do a push-up
Hands under shoulders, legs long, body in one line.
- Lower your chest to just above the floor.
- Keep your elbows angled back, not out wide.
- Push the floor away to the top.
What it works
You should feel it in your chest, shoulders, triceps. Strength move, medium level, for the chest, arms, shoulders and core.
- Coach's cue
- Body in one line
- In a Medium session
- 3 × 10
- Equipment
- None
- Level
- Medium
- Type
- Strength
- Works
- chest, arms, shoulders, core
Easier version
Too hard for now? Start with the knee push-up. In the app, one tap swaps it in.
Workouts with this move
Moves like this
Incline push-upEasy · a chair, bench or step or boxChair dipMedium · a chair or benchPlankMedium · no gearDead bugEasy · no gearBird dogEasy · no gearWall chest passMedium · medicine ball, a wallGoblet squatMedium · dumbbells, kettlebell, backpack or jugOne-arm rowMedium · dumbbells, kettlebell, jug or backpackDumbbell bench pressMedium · dumbbells, benchFloor pressMedium · dumbbells or kettlebellOverhead pressMedium · dumbbells, barbell or kettlebellLat pulldownMedium · pulley machineFace pullEasy · pulley machine or bandsWoodchopMedium · pulley machine or bandsBand pull-apartEasy · bandsDead hangMedium · pull-up barHanging knee raiseHard · pull-up barFarmer carryMedium · dumbbells, kettlebell, jug or backpackDumbbell thrusterHard · dumbbells or kettlebellDumbbell clean and pressHard · dumbbells or kettlebellRenegade rowHard · dumbbells or kettlebellBurpeeHard · no gearBear crawlMedium · no gearFront squatHard · barbellWall push-upEasy · a wallKnee push-upEasy · no gearDiamond push-upHard · no gearPike push-upHard · no gearBench pressHard · barbell, benchArnold pressMedium · dumbbellsBand chest pressEasy · bandsLateral raiseMedium · dumbbells, bands or pulley machineCable flyMedium · pulley machineOverhead triceps extensionMedium · dumbbells, kettlebell or bandsTriceps pushdownEasy · pulley machine or bandsPull-upHard · pull-up barChin-upHard · pull-up barSlow pull-up lowerMedium · pull-up barBarbell rowHard · barbellBand rowEasy · bandsBiceps curlEasy · dumbbells, kettlebell, bands, barbell, jug or pulley machineHammer curlMedium · dumbbellsProne Y raiseEasy · no gearShrugEasy · dumbbells, kettlebell, barbell, backpack or jugPlank shoulder tapMedium · no gearHollow holdHard · no gearSide plankMedium · no gearRussian twistMedium · no gearV-upHard · no gearPilates hundredMedium · yoga matPilates roll-upHard · yoga matBoat holdMedium · yoga matRoller dead bugHard · foam rollerBall knee tuckMedium · stability ballBall pikeHard · stability ballStir the potHard · stability ballBall dead bugEasy · stability ballBall push-upHard · stability ballStrap rowEasy · suspension strapsStrap push-upMedium · suspension strapsStrap Y raiseMedium · suspension strapsStrap curlMedium · suspension strapsStrap pikeHard · suspension straps
In the app, every session fits your time, your gear and your level.
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