How to do a push-up
Place your hands on the floor slightly wider than your shoulders, fingers pointing forward.
Step your feet back so your body forms a straight line from head to heels. Squeeze your glutes and brace your midsection.
Lower your chest toward the floor by bending your elbows, keeping them angled partway toward your sides.
Go down until your chest is just above the floor.
Push the floor away to straighten your arms, keeping your body in one straight line.
These steps describe common technique. If something hurts, stop and ask a qualified coach or clinician.
Common push-up mistakes
Hips sagging
Squeeze your glutes and brace, so your body moves as one piece.
Hips piking up
Lower them until your shoulders, hips and heels line up.
Elbows flared straight out
Angle them partway toward your body.
Half reps
Go to the same depth every rep. If you can't, use an easier version and count full reps.
How to track your push-up
Log the reps of every set. Over a few weeks, your most reps in one set and in one session show whether you are getting stronger. When you add weight, log it with the reps.
What GymTribe charts for Push-Up
- Most reps in one set
- Max session reps across a workout
- Heaviest weight once you add load
- Estimated 1RM once you add load
