Chest Beginner

Push-Up

  • Chest
  • Triceps
  • Front Delts
  • Core

Bodyweight

Abstract movement graphic. Follow the written steps below.

How to perform

  1. Place your hands slightly wider than your shoulders and step your feet back.

  2. Brace your abdomen so your head, hips and heels move together.

  3. Bend your elbows and lower your chest toward the floor.

  4. Push the floor away to return; use an elevated hand position if the floor version is too demanding.

Key cues

  • Keep a long line through the torso.
  • Let elbows angle back slightly.
  • Move through a range you can control.

Common mistakes

  • Letting the hips sag.
  • Reaching the chin forward instead of lowering the chest.
  • Flaring the elbows straight out to the sides.

Alternatives

Other ways to move.

All exercises

Related options with different demands. Choose the one that fits your equipment and experience.