Push Ups

Push-Ups

Description

Push-Ups are one of the most fundamental and effective calisthenics exercises. They primarily target the chest muscles (pectoralis major), shoulders (anterior deltoids), and triceps. At the same time, proper body tension also activates the core muscles.

Required Equipment

• None – just a flat surface.

Proper Form

• Starting position: In a plank position, hands shoulder-width apart directly under the shoulders, legs extended, feet together.

• The body forms a straight line from head to heels.

• Engage the entire body (core, glutes, legs).

• Lowering phase: Elbows point roughly 45° backwards, chest moves down in a controlled manner.

• Lowest point: Chest just above the floor without touching it.

• Pushing up: Arms fully extend without losing body tension.

Common Mistakes

• Incomplete range of motion (only going halfway down or up).

• Sagging hips or raised butt – lack of body tension.

• Elbows flaring out too wide → shoulder strain.

• Incorrect head position – looking too far forward or down → neck strain.

• Hands positioned too wide or too narrow → joint stress.

• No core engagement → unstable body line.

Progressions / Variations

• Knee Push-Ups

• Elevated Push-Ups

• Diamond Push-Ups

• Archer Push-Ups

• One Arm Push-Ups

• Clap Push-Ups

Related Exercises

• Dips

• Planche Lean

• Pseudo Planche Push-Ups

Used In

Calisthenics / Street Workout, Bodyweight Training, Fitness, CrossFit