Push-Up: Guide — Training Compass

Train pushing strength in the chest, shoulders, and arms while keeping the trunk steady.

Get ready

If using a bench, place it on a level, nonslip floor and press it firmly in the direction the exercise will load it; do not use it if it rocks or slides. You may instead use a wall that will not move. On the floor, use either knee support or toe support.
Place your hands slightly wider than shoulder-width, with fingers pointing forward or slightly outward, and press evenly through your palms.
Keep a stable line from your head to your supporting knees or heels. Gently brace your abdomen while breathing, and tighten your glutes.

Inhale as you bend your elbows diagonally back and lower your chest toward the support with control.
Exhale as you press the support away and straighten your elbows to return to the start, completing one repetition without your back sagging or hips rising first.

Rest about 60 seconds between sets; take longer as needed for breathing and movement control.

Use a higher stable support; switch to both knees on the floor; lower only as far as you can while maintaining body alignment.

Optional: Use a lower stable support or progress from knee support to toe support.
Optional: Take about 3 seconds to lower.
Optional: Pause briefly at your lowest stable position.

Flaring the elbows directly out to the sides; allowing the lower back to sag or the hips to rise too high; reaching the head forward or losing control of the range.

Sharp or worsening pain in the wrists, elbows, or shoulders; movement or slipping of the support; inability to keep the trunk steady or complete the movement with control.