Explore Our May Exercise of the Month: Push-Ups

The Push-Up is a timeless and versatile upper-body exercise that targets your chest, shoulders, triceps, and core. Whether you’re a beginner or more advanced, push-ups can be adapted to suit your strength level and training goals. They’re a perfect bodyweight exercise to build strength, endurance, and overall functional fitness—no equipment required!

How to Perform the Standard Push-Up

Add push-ups to your strength training or conditioning routine to build upper body and core strength using just your body weight.

Starting Position: Begin in a high plank position with your hands slightly wider than shoulder-width apart, shoulders stacked over wrists, legs extended behind you, and core engaged. Your body should form a straight line from head to heels.

Lower Down with Control: Bend your elbows at about a 45-degree angle as you lower your chest toward the floor. Keep your body in a straight line and avoid letting your hips sag or lift up.

Push Back Up: Press through your palms to extend your arms and return to the starting plank position.

Repeat: Aim for 8–15 reps for 2–4 sets, depending on your current strength level and goals.

Modifications & Variations

Beginner: Wall or Elevated Push-Ups
Start with push-ups against a wall, countertop, or sturdy bench to reduce the load and build strength with proper form. The higher the surface, the easier the movement.

From the Knees
Perform push-ups with your knees on the ground to decrease resistance while maintaining a strong core and upper-body engagement.

Advanced: Tempo or Decline Push-Ups
Slow down the movement to increase time under tension or elevate your feet on a step or bench to target your upper chest and shoulders more intensely.

Benefits of This Exercise

Strengthens Upper Body & Core: Engages the chest, shoulders, triceps, and core in one powerful movement.

Improves Functional Fitness: Push-ups mimic real-world movements, making everyday tasks easier and safer.

Scalable for All Levels: Easily modified to match your current ability and progresses as you get stronger.

Boosts Muscular Endurance: Performing higher reps or tempo variations builds stamina for other strength or cardio activities.

Enhances Mind-Body Awareness: Maintaining alignment and engaging the core encourages better body control and movement quality.

Try It Today!

Whether you’re just starting your strength journey or looking to level up your workouts, push-ups are a foundational move worth mastering. Focus on form, keep your core tight, and rest as needed.

Want to see push-up variations in action? Head over to our Instagram for a video demo!

Sources

Pushups Every Day: What Are the Benefits and Risks?

7 Powerful Health Benefits of Doing Push-Ups – You Must Get Healthy

The 20 Best Push-Up Variations Ranked From Easiest to Hardest