How to do a Push Up

Put your upper-body strength to the test and learn how to do a push up. This is one of those marker movements that, when you have nailed, because a muscle-building staple of your chest workouts. There may not be weights involved, but the humble push-up can bring undeniable power to your chest day. Plus, it’s pretty damn cool to drop and power out 20.

How to do a push up

1. Lie face down on the floor with your feet together, your toes touching the ground and your hands down flat just below your shoulders

2. Tense through your core, squeeze your glutes together and keep your body tight

3. Push through your hands and keep your body straight until your arms are fully extended

4. Slowly return to the starting position, ensuring your chest touches the floor at the end of the rep

Tip: Not quite ready for the full thing? No sweat. By performing the push up on your knees rather than on your toes, you can reduce some of the strain and still get a burning workout in.

Benefits of learning how to do a push up

Your push up is a key bodyweight movement and something every gym girl should know. It’s the classic comparison of pitting your own power against the weight of your body. Much like the pull up, it’s one of those movements many fitness fiends aim to master first.

What’s more, as a compound bodyweight movement, it works a whole host of upper-body muscles. It includes your pectoral muscles, all deltoids and pretty much your whole arm too.

Learn more upper-body exercises to perfect your workout:


gymgirlfit was created by health and fitness enthusiasts, with backgrounds in powerlifting and writing. We've written for a number of well-known fitness publishing companies.

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