Push-up
Chest · Bodyweight · also shoulders, triceps (back of the arms) and core
Set up
Floor space. A mat is kinder to your hands and knees.
Steps
- Put your hands on the floor a little wider than your shoulders.
- Step your feet back so your body is a straight line from head to heels.
- Bend your elbows to lower your chest towards the floor, taking about two seconds.
- Push the floor away until your arms are straight again.
Keep in mind
- Squeeze your bottom and tighten your tummy
- Elbows angle back, not straight out sideways
- Chest and hips move together
Common mistake
Hips sagging towards the floor. Keep a straight line; if you can't, put your hands on a bench and do incline push-ups.
Safety
If your wrists or shoulders hurt, stop and use the incline push-up instead.
Stop and rest if you feel chest pain, dizziness, unusual shortness of breath or sharp joint pain. Get medical help if it doesn't settle.