The pushup is a classic bodyweight exercise that targets the pectoral muscles, tricep, deltoids, and core. It is performed by lowering and raising the body using the arms while maintaining a straight line from head to heels.
Also Works
TricepsShouldersCore
How to Perform
1
Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
2
Engage your core and lower your body towards the ground by bending your elbows, keeping your body in a straight line.
3
Pause for a moment when your chest is just above the ground, then push yourself back up to the starting position by straightening your arms.
4
Repeat for the desired number of repetitions.
Pro Tips
•Position your hands directly under your shoulders or slightly wider, with fingers spread for a stable base.
•Keep your elbows at a 45-degree angle to your torso, not flared out at 90 degrees, to protect your shoulders.
•Squeeze your glutes and brace your abs to maintain a rigid plank from head to heels throughout every rep.
Common Mistakes
•Letting the hips sag toward the floor (the 'banana back'), which strains the lower back and reduces chest engagement.
•Only going halfway down instead of lowering until the chest is just above the ground.
•Flaring the elbows out to 90 degrees, which puts excessive stress on the shoulder joint.