Push-Up

• CATEGORY

  Upper Body Strength

  Bodyweight Training

  Core Stability

  Push Pattern

• EQUIPMENT NEEDED

  Bodyweight

• LEVEL

  All Levels

Overview

The Push-Up is one of the most foundational upper body strength movements. It builds strength in the chest, shoulders, and triceps while heavily engaging the core to maintain full-body tension. A properly performed push-up reinforces movement patterns used in pressing exercises, athletic movements, and everyday tasks.

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Muscles Worked

PRIMARY:

• Pectoralis major

• Triceps brachii

• Anterior deltoids

SECONDARY:

• Serratus anterior

• Core stabilizers

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STEP-BY-STEP INSTRUCTIONS

1. Begin in a high plank position with hands just outside shoulder width, fingers forward, and shoulders stacked over wrists.

2. Engage your core, glutes, and quads to maintain a rigid body from head to heels.

3. Lower your body by bending at the elbows, keeping them at about a 45-degree angle relative to the torso.

4. Lower until your chest is just above the floor while maintaining tension through the core.

5. Drive through your palms to press back up to the starting position.

6. Repeat for the prescribed number of reps, maintaining form throughout.

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Benefits

• Builds foundational upper body strength

• Strengthens the chest, shoulders, triceps, and core simultaneously

• Teaches full-body tension and proper pressing mechanics

• Scalable for beginners to advanced athletes

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COACHING CUES

• Ribs down, glutes tight, core on

• Lower with control so you don’t crash to the floor

• Lead with the chest, not the chin

• Press the floor away and lock out strong at the top

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Notes

The Push-Up is a cornerstone movement for upper body strength and core stability. Whether used as a standalone exercise, part of a strength circuit, or within conditioning sessions, mastering the push-up builds strength that carries over to bigger lifts and better movement quality in daily life and sport.