How to do it
- Lie with the eyes under the bar and grip with the hands just inside shoulder width.
- Pin the shoulder blades back and keep the feet flat.
- Unrack and lower the bar to the lower chest, elbows tucked close to the body.
- Press up until the arms are straight.
Common mistakes
- A grip so narrow it strains the wrists.
- Flaring the elbows.
- Bouncing off the chest.
Breathing and tempo
Breathe in and brace your midsection before each rep, hold it through the hardest part, and breathe out at the top. Lower in about 2-3 seconds, then lift firmly without bouncing.
Make it harder or easier
Harder: More load or a pause on the chest.
Easier: Close-grip push-up.
Sets and reps
Beginners: 3 sets of 6-10 reps, stopping 2-3 reps short of failure.
Building muscle: 3-4 sets of 6-12 reps, stopping 1-2 reps short of failure.
Safety
- Hands just inside shoulder width is narrow enough; closer adds wrist strain without extra triceps work.
- Set the safety arms.
Swaps
Full gym: Triceps pushdown, Overhead triceps extension, Skull crusher, Close-grip push-up, Bench dip