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push-ups — video demonstration

Push-ups: step-by-step guide with video, three form cues, common mistakes and how many reps to start with. Intermediate bodyweight chest exercise, no equipment.

watch for these things

  • 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.

→ full push-ups guide — step-by-step instructions, muscles worked & all form tips

watch next

cobra pose: lying face down, chest lifted on straight arms, hips on floor ▶ cobra pose — video kneeling push-ups at the bottom: chest near floor, straight line from head to knees ▶ kneeling push-ups — video diamond push-ups at the bottom: chest above diamond-shaped hands, elbows tucked back ▶ diamond push-ups — video walkouts: hands walked forward into high plank, body in straight line ▶ walkouts — video tricep dips on a chair: hips lowered, elbows bent to 90 degrees, legs extended ▶ tricep dips — video wide push-ups at the bottom: hands set wide, chest just above the floor ▶ wide push-ups — video

train it, don’t just watch it

push-ups is one of 1,300+ exercises in the wandelbar app — answer a few questions, get a personal 90-day bodyweight plan with a guided video session every day, and it reshapes itself after every workout. free for 7 days.

train with a plan that adapts.

350+ exercises, guided sessions, zero equipment needed.

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