push-up

A push-up is a fundamental bodyweight exercise that primarily strengthens the chest (pectoral muscles), shoulders (deltoids), triceps, and core (abs, obliques, and lower back). It’s one of the most effective compound movements you can do anywhere with no equipment.
How to Perform a Perfect Push-Up (Standard Version):

Starting Position
Get into a high plank position: hands placed slightly wider than shoulder-width apart, fingers spread and pointing forward.
Body forms a straight line from head to heels (no sagging hips or arched back).
Core tight, glutes squeezed, legs straight and together or slightly apart for balance.
Elbows should be at about a 45-degree angle from your torso (not flared out 90 degrees).

Descending Phase (Lowering)
Inhale as you slowly lower your body by bending your elbows.
Keep elbows tracking backward (not out to the sides).
Lower until your chest is about 1–2 inches (2–5 cm) from the ground or gently touches the floor.
Maintain a rigid body — don’t let your hips drop or pike up.

Ascending Phase (Pushing)
Exhale and push through your palms, extending your elbows to return to the starting position.
Fully lock out your elbows at the top without hyperextending.
Keep your body straight the entire time.


Key Form Tips:

Head neutral (look slightly ahead, not straight down or up).
Shoulders away from ears — think “push the floor away.”
Avoid “T-Rex” arms (elbows too close) or chicken-winging (elbows too flared).
If your lower back hurts, you’re probably sagging — tighten your core harder.