Push-Up Guide
Learn the basic movement before progressing to harder variations.
🎯 Main Muscles
Chest, triceps, and shoulders are the main muscles involved. Your core also works to keep your body stable.
💪 Difficulty
Beginner-friendly. The standard push-up can be adjusted by changing your body position or using an easier progression.
How To Perform
Focus on control and proper body position throughout every repetition.
Set Your Position
Place your hands on the floor
around shoulder-width apart.
Extend your legs behind you
and support your body on your
hands and feet.
Keep your head, shoulders,
hips, and legs in a controlled
straight line.
Lower Yourself
Bend your elbows and slowly
lower your chest toward the
floor.
Keep your elbows controlled
rather than allowing them to
flare excessively.
Continue lowering until you
reach a comfortable range of
motion.
Push Up
Press firmly through your hands
and extend your arms.
Push your body away from the
floor while keeping your body
controlled.
Avoid letting your hips drop or
rise excessively.
Repeat
Return to the starting position
and repeat the movement.
Breathe steadily and keep every
repetition controlled.
Quality repetitions are more
important than rushing to reach
a high number.
⭐ Form Tip
Think about keeping your entire body
moving together as one unit.
Keep your core engaged and avoid
allowing your lower back to sag.
Use a controlled lowering phase
instead of dropping quickly toward
the floor.
❌ Common Mistakes
Avoid rushing through repetitions
or using momentum.
Common problems include letting
the hips sag, raising the hips too
high, flaring the elbows excessively,
or performing only a partial range
of motion.
If you cannot maintain good form,
switch to an easier variation until
you build enough strength.
💪 Growth & Strength
Start with a variation that allows
around 8–15 controlled
repetitions.
As your strength improves, gradually
increase the number of clean
repetitions.
Once you can comfortably perform
around 30 clean repetitions,
consider moving to a more difficult
variation.
Example progression:
Incline Push-Ups →
Standard Push-Ups →
Wide Push-Ups →
Diamond Push-Ups →
Decline Push-Ups
⚠️ Safety First
Perform push-ups on a stable,
non-slip surface.
Keep your wrists, elbows, and
shoulders controlled throughout
the movement.
Do not force a range of motion
that you cannot control.
Stop if you experience sharp,
sudden, or unusual pain.