Push-up

A horizontal press that also challenges trunk control.

• Muscle group: Chest
• Equipment: Bodyweight
• Difficulty: Beginner

Also known as: Push ups, Push ups for beginners, Pushups, Armbøjninger, Armbøjning

How to do it

1. Place hands a little wider than shoulders; use knees down if needed.
2. Keep a long line from head to hips and bend elbows without flaring them wide.
3. Lower under control and press back up, breathing out.

Common mistakes

• Hips sagging as the chest lowers.
• Shrugging shoulders or flaring elbows sharply.

Alternatives

• Bench press
• Knee push-up
• Incline push-up
• Dumbbell bench press
• Machine chest press

Watch a video demonstration on YouTube

“How To: Push-Ups For Beginners” by Brett Cap (opens YouTube)

Used in the programmes

• Beginner full body3 days a week
• Home dumbbell conditioning3 days a week
• Bodyweight, no equipment3 days a week
• Busy week: 2 days2 days a week
• Chest focus (home, dumbbells)3 days a week
• Back focus (home, dumbbells)3 days a week

General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.