Pushups

Pushups are a bodyweight exercise performed in a prone position that trains the upper body and torso. The mover supports the body on the hands and toes (or knees) and lowers and raises the torso by bending and extending the elbows. Proper form emphasizes a straight line from head to heels and scapular stabilization throughout the movement.

Standard technique begins with the hands slightly wider than shoulder width, shoulders over wrists, and the body in a rigid line. The core is braced, the back does not sag, and the elbows bend to about 90 degrees as the chest approaches the floor. The push is completed by fully extending the arms.

Variations adjust difficulty or target different muscle groups. The incline pushup places the hands on an elevated surface to reduce load, while the decline pushup elevates the feet for greater challenge. Narrow or wide hand positions emphasize different portions of the chest and triceps. More advanced options include archer, handstand, or one-arm pushups.

Pushups engage the chest, shoulders, triceps, and core, and can be performed with minimal equipment. They can be scaled to suit beginner, intermediate, and athletic populations through tempo changes, range-of-motion adjustments, or variations. Regular practice supports upper body strength, functional pushing capacity, and joint stability when performed with proper form.

Common mistakes include letting the hips sag, flaring the elbows, shrugging the shoulders, or compressing the neck. Inadequate core engagement can transfer stress to the lower back or shoulders. Progress gradually, and ensure the neck is in a neutral line with the spine. Stop if pain or instability occurs.

Pushups are a long-standing exercise in physical training traditions, including military conditioning and calisthenics. They remain a versatile, equipment-free movement used in fitness and rehab programs.