Push-up: how to do it
In short
The classic push-up on your hands and toes. Your body stays in one straight line as you lower and press. Works: chest, arms and core.
How to do it
- Use a mat or folded towel on a non-slip floor. Get down to the floor slowly onto your hands and knees.
- Place your hands under your shoulders, a little wider. Step your feet back, hip-width apart, until your body makes a straight line from head to heels.
- Breathe in and bend your elbows, bringing your chest toward the floor.
- Breathe out and press back until your arms are straight but not locked.
- Do 4 to 6 push-ups. Stop while your form is still clean, then lower to your knees and rest.
As you go
- Keep your body in one line, with your belly gently drawn in.
- Breathe in as you lower and out as you press. Keep breathing.
- Keep your neck long and your eyes on the floor a little ahead of your hands.
What it works
- Works
- chest, arms and core
- Position
- On the floor
- Have nearby
- a mat
- Effort
- Harder
An easier and a harder version
Easier
Drop to your knees (a knee push-up), or put your hands on a sturdy counter.
Harder
Do 8 to 10 reps, or lower for 3 counts (a slow push-up).
Take care
- Wrists: make soft fists on the floor, or choose an incline push-up with hands on a counter.
- Shoulders: use a smaller bend and stop short of any pinch.
- Back: if your lower back sags, drop to your knees.
Where it is in the plans
In our calisthenics plan: 4 of 28 days, first on day 8, Full push-ups.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Calisthenics plan | 4 of 28 days: 8, 13 and 27 to 28 | Day 8, week 2: Full push-ups | 2 rounds: about 6 reps in a 60 s slot, 20 s rest |
| Calisthenics plan, round 2 | 2 of 28 days: 1 and 6 | Day 1, week 1: Off your knees | 2 rounds: about 6 reps in a 55 s slot, 15 s rest |
| Week | Day | How much | The plan's note |
|---|---|---|---|
| 2 | 8 | 2 rounds: about 6 reps in a 60 s slot, 20 s rest | One straight line from head to heels. |
| 4 | 27 | 2 rounds: about 6 reps in a 65 s slot, 15 s rest | One straight line from head to heels. |
In the plan, this move plays as a looping video with a spoken cue.
Push-up: day 8 of a 28-day calisthenics plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Activities that strengthen muscles: at least 2 days a week.
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.
28-day calisthenics planSee the plan