PushUp

Push-up is a bodyweight exercise that strengthens the upper body and core. Performed in a prone position, the exerciser places the hands on the floor, keeps the body in a straight line from head to heels, and lowers and raises the torso by bending the arms. It is a staple of calisthenics and many fitness programs.

Primary muscles worked are the pectoralis major, with secondary involvement of the triceps brachii and the anterior deltoids; stabilizers include the serratus anterior, the latissimus dorsi, and the core. Technique involves placing hands slightly wider than shoulder width, keeping feet together, bracing the core, and lowering the chest toward the floor before pressing back up. Breathing typically follows a pattern of inhaling on the descent and exhaling on the ascent.

Variations adjust difficulty and emphasize different muscle groups. Incline push-ups place the hands on an elevated surface and are easier; decline push-ups elevate the feet for greater load. Hand position variations include standard, wide (chest emphasis) and diamond (triceps emphasis). Other options include knee push-ups for beginners and plyometric versions for power development.

Progression and safety: increase volume, tempo, or elevate or lower the surface to tailor difficulty. Common form errors include sagging hips, flaring elbows, and insufficient range of motion. Those with shoulder or wrist pain should modify or seek guidance and ensure a proper warm-up before performing push-ups.