🎯 Main Focus
Shoulders, chest, triceps, and core stability.
💪 Difficulty
Beginner-friendly with plenty of room for progression.
How To Perform Push-Ups
Set Your Position
Place your hands on the floor around shoulder-width apart. Extend your legs behind you and create a straight line from your head to your heels.
Brace Your Body
Tighten your core and keep your hips from dropping or rising. Keep your neck neutral instead of looking far forward.
Lower With Control
Bend your elbows and slowly lower your chest toward the floor. Keep your elbows in a controlled position rather than letting them flare excessively.
Press Back Up
Push through your hands and return to the starting position. Keep your body stable throughout the entire repetition.
⭐ Shoulder Training Tip
Although push-ups are commonly known
as a chest exercise, your shoulders
work throughout the movement as well.
Keep your shoulder blades controlled
and avoid collapsing through your
upper body.
Controlled repetitions are
better than rushed repetitions.
Moving slowly gives you more time to
maintain proper positioning and control.
💪 Growth & Strength
Start with a variation that allows
you to perform around
8–15 clean repetitions.
If standard push-ups are difficult,
begin with an easier variation such
as incline push-ups using a stable
elevated surface.
As you become stronger, gradually
increase repetitions or move toward
more challenging variations.
Example progression:
Incline Push-Ups →
Standard Push-Ups →
Pike Push-Ups
⚠️ Safety First
Perform push-ups on a stable,
non-slippery surface.
Keep your wrists, elbows, shoulders,
and body under control throughout
every repetition.
Do not force repetitions when your
technique begins to break down.
Stop if you experience sharp,
sudden, or unusual pain.