The push-up is a time-tested body-weight move that sculpts your chest, shoulders, triceps and core in one shot—no gym required. Mastering proper form maximizes muscle activation and keeps your shoulders healthy.
How to Do a Push-Up?
- Set-up: Start in a high plank—hands slightly wider than shoulders, fingers forward, core braced, body in a straight line head-to-heels.
- Lower: Bend elbows to about 45° from your torso, lowering chest toward the floor under control.
- Press: Drive through palms, fully extending arms to return to the start. Keep hips level and glutes tight.
- Repeat for the desired reps, maintaining form; drop to knees if fatigue breaks alignment.
What Muscles Does It Work?
- Pectoralis Major (Chest)
- Anterior Deltoids (Shoulders)
- Triceps Brachii
- Core & Serratus Anterior (stability)
Add push-ups to strength circuits or conditioning finishers to build upper-body power, improve posture and boost calorie burn.
