Pushups
Pushups is a strength - horizontal bodyweight press exercise involving Pectoralis major, Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Pectoralis major, Triceps brachii
- Secondary muscles
- Anterior deltoid, Serratus anterior, Rectus abdominis, Gluteus maximus
- Exercise type
- Strength - horizontal bodyweight press
Exercise technique
- Hands
Place your palms slightly wider than your shoulders.
- Feet
Plant your toes and establish a plank with your arms extended.
- Torso
Tighten your glutes and abdominals to form a straight line from head to heels.
- Lower
Bend your elbows along a comfortable diagonal path and bring your chest toward the floor.
- Depth
Choose the bottom position while maintaining shoulder comfort and torso control.
- Rise
Push into the floor with both palms and extend your elbows under control.
- Rhythm
Balance at the top, then inhale as you begin the next descent.
Key technique points
- Exhale as you press.
- Keep your head in line with your torso.
- Distribute palm pressure toward the bases of the fingers.
- Do not lift your hips first.
- Do not force your elbows fully out to the sides.
- Elevate your hands to make the exercise easier if needed.
Common mistakes
Sagging the lower back
Do not let your pelvis drop as your chest lowers.
Bending at the hips
Do not split your body into two parts as you rise.
Reaching toward the floor with the head
Do not imitate chest range through neck movement.
Flaring the elbows
Do not choose an excessively wide path that compromises shoulder comfort.
Partial descent
Do not rush and shorten the range you can control.
Overfixing the back
Do not completely suppress the natural forward movement of the shoulder blades at the top.
Frequently asked questions
Pushups: why is “Sagging the lower back” a mistake?
Do not let your pelvis drop as your chest lowers.
Pushups: why is “Bending at the hips” a mistake?
Do not split your body into two parts as you rise.
Pushups: why is “Reaching toward the floor with the head” a mistake?
Do not imitate chest range through neck movement.
Pushups: why is “Flaring the elbows” a mistake?
Do not choose an excessively wide path that compromises shoulder comfort.
Pushups: why is “Partial descent” a mistake?
Do not rush and shorten the range you can control.
Pushups: why is “Overfixing the back” a mistake?
Do not completely suppress the natural forward movement of the shoulder blades at the top.
What should I focus on when doing Pushups?
Exhale as you press. Keep your head in line with your torso. Distribute palm pressure toward the bases of the fingers. Do not lift your hips first. Do not force your elbows fully out to the sides. Elevate your hands to make the exercise easier if needed.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.