Push-Up
How to do it
Starting position
- Lie facedown on the floor and place your hands slightly wider than shoulder-width apart.
- Bring your feet together and support yourself firmly on the floor with your toes.
- Keep your gaze fixed on the floor.
- Brace your abs to make your torso rigid.
Movement
- Bend your elbows and slowly lower your body toward the floor.
- Lower your body until just before your chest touches the floor.
- Push forcefully into the floor with your palms to return to the starting position.
Breathing
Inhale as you go down, and exhale as you come up.
Trainer tips
- Maintain a straight line from head to toe
- Keep your elbows at a 45-degree angle to your torso
Cautions
- It can put excessive stress on your wrists, so push the floor away with your entire palms.
- Sagging the lower back downward
- Using only half the range of motion
- Moving up and down quickly with momentum
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Chest |
|---|---|
| Secondary muscles | Triceps · Front delts · Abs |
| Equipment |  Bodyweight |
| Movement pattern | Horizontal push |
| Rep range | 10–20 reps |
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- Wide Wall Push-Up
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- Suspender Push-up (Demo 2)
Exercise GuideDoes your lower back sag?Watch the video and see how to fix it
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.