how to do push-ups

▶ watch push-ups on the dedicated video page

how it’s done, step by step

1. Start in a plank position with your hands placed directly under your shoulders and your body forming a straight line from head to heels.
2. Lower your body towards the floor by bending your elbows, keeping them close to your torso.
3. Push through your palms to lift your body back up to the starting plank position.
4. Repeat the movement for the desired number of repetitions.

how much: Start with 3 sets of 4–5 reps, and once every set feels smooth, add one rep per set before adding a fourth set.

form tips from the wandelbar coaches

• Spread your fingers wide and screw your hands into the floor so your elbows point back, not out.
• Squeeze your glutes and pull your ribs down so your hips rise at the same speed as your chest.
• Push the floor away at the top until your shoulder blades spread slightly apart.

common mistakes

• Elbows flaring straight out to the sides — angle them about 45 degrees from your body, like an arrow rather than a T.
• Hips sagging while the chest drops — tighten your glutes and abs before each rep, or raise your hands onto a counter.
• Stopping halfway down to squeeze out more reps — lower until your chest is a fist's height from the floor, even if reps fall.

make it easier or harder

easier

Incline push-ups with your hands on a kitchen counter or sturdy table let you practice the full movement while lifting less of your weight.

harder

Decline push-ups with your feet raised on a step or couch shift more of the load onto your shoulders and upper chest.

similar bodyweight exercises