Push up
A push-up lowers and raises your body from a straight, face-down position, working your chest, shoulders and the backs of your upper arms. It builds practical upper-body strength while asking your middle to keep you steady, and it needs no equipment.
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With your hands and feet on the floor, your body moves towards the ground and presses away again while staying in one long line. You should mainly feel the effort across your chest, shoulders and the backs of your upper arms, with your stomach working to keep your body firm and your upper back helping to control the movement.
Choose it when you want to build upper-body strength without equipment and practise keeping your whole body steady as your arms work. That can make everyday pushing tasks feel more manageable and gives you a simple way to train almost anywhere. It involves floor work and places noticeable load through your hands and wrists, so those areas should feel comfortable supporting you.
How to do it
Start on your hands and knees, with your hands slightly wider than your shoulders and your fingers pointing forward.
Extend your legs behind you until your body forms a straight line from your head to your heels.
Tighten your middle to keep your hips level with the rest of your body.
Bend your elbows to lower your chest towards the floor, keeping your elbows angled slightly back.
Press through your hands until your arms are straight and you have returned to the starting position.
Tips
You should feel broad effort across your chest, shoulders, upper arms and stomach. Pressure or pinching in your neck or lower back suggests your body line is slipping.
Letting your hips drop or your elbows flare directly sideways often makes the movement uncomfortable. Keep your middle firm and your elbows angled slightly back.
Breathe in as you lower towards the floor, then breathe out as you press back up. Avoid holding your breath between phases.
Lower for about two to three seconds, pause briefly before touching down, then press up smoothly. Avoid dropping quickly or bouncing off the floor.
Once standard push-ups feel comfortable, place your feet on a stable raised surface while keeping your hands on the floor.
Raise your hands onto a stable bench, table or wall. A higher hand position reduces the load while preserving the same general movement.
Go carefully if your wrists, elbows or shoulders are uncomfortable while supporting your body. A raised hand position may feel better; skip it if discomfort continues.