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Push Ups

A Quick Guide to Push-Ups

also known as

  • Press ups

purpose and benefits

Push ups are a classic exercise that target multiple muscle groups and provide a range of benefits. Whether you're a beginner or a seasoned fitness enthusiast, incorporating push ups into your workout routine can help you build strength, improve posture, and increase upper body stability. In this blog post, we will explore the purpose and benefits of push ups, the correct technique, common mistakes to avoid, and when to include them in your workout.

Push ups are a compound exercise that primarily target the chest, shoulders, and triceps. They also engage the core, back, and leg muscles to provide stability throughout the movement. By performing push ups regularly, you can:

  • Build upper body strength and muscle mass
  • Improve core stability and balance
  • Enhance shoulder and scapular strength
  • Develop better posture and alignment
  • Increase overall body endurance

The exercise involves pushing your body away from the ground using the strength of your upper body.

primary muscles used

  • Pectoralis major (chest muscles)
  • Deltoids (shoulder muscles)
  • Triceps brachii (back of the upper arm)

secondary muscles used

  • Rectus abdominis (abs)
  • Erector spinae (lower back)
  • Quadriceps (front of the thighs)
  • Glutes (buttocks)

How to do push ups

Step-by-Step Instructions for Performing Push Ups:

  1. Assume a high plank position with your hands slightly wider than shoulder-width apart.
  2. Engage your core and maintain a straight line from your head to your heels. Keep your neck neutral and your gaze focused on the floor, a few inches in front of your hands.
  3. Lower your body towards the ground by bending your elbows, keeping them at a 45-degree angle (avoid flaring the elbows out to the sides, which can strain the shoulder joints). As you lower your body towards the ground, your elbows should form a 45-degree angle with your torso. When you push your body away from the ground, you extend your elbows to return to the starting position.
  4. Stop when your chest is just above the ground.
  5. Push your body away from the ground by extending your elbows, returning to the starting position. 
  6. Repeat the movement for the desired number of repetitions and sets.
  7. STOP performing push ups if proper form is being compromised, ie: allowing the lower back to sag or the hips to rise too high.
  • Beginners can perform push ups against a wall or an elevated surface, such as a bench.
  • Intermediate exercisers can do knee push ups or incline push ups using a stable surface.
  • Advanced individuals can challenge themselves with decline push ups or one-arm push ups. 

loading options

  • Bodyweight
  • Pushup handles (increased range of motion)
  • Weighted vest


  • Elevated
  • Military
  • Wide-grip
  • Diamond
  • Staggard
  • Sphinx (tricep extension)
  • Claps
  • Flying
  • One-arm
  • Negatives