Chest
Push Ups
The classic bodyweight press. It builds your chest, the front of your shoulders and your triceps, and your core has to hold you in a straight line the whole time.
- Works
- Chest, front shoulders, triceps, core
- Equipment
- No equipment
- Load
- Bodyweight
How to do it
- 1Start in a high plank with your hands a little wider than your shoulders and your body in a straight line from head to heels.
- 2Brace your core and squeeze your glutes.
- 3Bend your elbows to lower your chest toward the floor, elbows at about 45 degrees from your body.
- 4Push the floor away to straighten your arms, keeping your body in one line.
Cues
- Move as one piece, like a board.
- Elbows at about 45 degrees, not straight out.
- Push the floor away at the top.
Common mistakes
- Hips sagging. Squeeze your glutes and brace your core so your body moves as one.
- Elbows flared straight out. That puts the load on your shoulders. Tuck them to about 45 degrees.
- Half reps. Lower until your chest is close to the floor. If you can't, drop to your knees or put your hands on a bench.
Easier
Tiff's version is from her knees. Keep a straight line from your head to your knees.
Harder
Take 3 seconds on the way down, or pause for 1 second just above the floor.
Try it: 3 sets of 10 to 15 reps, or 30 seconds on and 30 off.
Are knee push ups worth doing?
Yes. They work the same muscles with less of your body weight, so you can do full, clean reps while you build strength. Keep a straight line from your knees to your head, and move to your toes when knee push ups get easy.
