Push-ups are a classic exercise that target multiple muscle groups, including the chest, shoulders, triceps, and core. Whether you are a beginner or a seasoned fitness enthusiast, it’s important to perform push-ups with proper form to maximize their effectiveness and avoid injury. In this step-by-step guide, we will walk you through how to properly perform a push-up.

Step 1: Starting Position

To begin, get down on all fours with your hands placed slightly wider than shoulder-width apart. Your fingers should be pointing forward and your wrists aligned with your shoulders. Extend your legs fully behind you with your toes touching the floor. This is your starting position.

Step 2: Core Engagement

Engage your core by tightening your abdominal muscles. This will help maintain a straight line from your head to your heels throughout the exercise.

Step 3: Lowering Phase

As you inhale, slowly lower your body towards the ground by bending your elbows. Keep your elbows tucked in close to your body, not flaring out to the sides. Lower yourself until your chest is just above the ground or as low as you can comfortably go without compromising your form.

Step 4: Pushing Phase

Exhale and press through your palms to push your body back up to the starting position. Keep your back straight and avoid any sagging or arching. Fully extend your elbows at the top of the movement without locking them.

Step 5: Repeating the Movement

Repeat the lowering and pushing phases for the desired number of repetitions. Remember to maintain proper form throughout the entire set.

Tips for Proper Form

  • Avoid sagging or arching your back throughout the movement. Your body should remain in a straight line.
  • Engage your core muscles throughout the exercise to stabilize your body.
  • Keep your neck in a neutral position by looking at the floor a few inches in front of your hands.
  • Breathe naturally and coordinate your breathing with the lowering and pushing phases.
  • If you are a beginner or find full push-ups challenging, start with modified push-ups by placing your knees on the ground instead of your toes.

Now that you know how to properly perform a push-up, you can incorporate this effective exercise into your workout routine. Push-ups can be done anywhere and require no equipment, making them a convenient and efficient addition to your fitness regimen. Remember to start slowly and gradually increase the intensity as you build strength.

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