How to do it
- Place the hands under the shoulders.
- Step back into a straight line from head to heels.
- Lower the chest towards the hands with the elbows brushing the ribs.
- Press back up to straight arms.
Common mistakes
- Elbows flaring out.
- Hips sagging.
- Hands so close they touch, which strains the wrists.
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: Feet elevated.
Easier: Hands on a bench.
Sets and reps
Beginners: 2-3 sets, stopping each 2-3 reps short of failure.
Building muscle: 3-4 sets of 8-20 reps, stopping 0-2 reps short of failure. Past 20, move to the harder version.
Safety
- Use push-up handles if the wrists complain.
Swaps
Full gym: Triceps pushdown, Overhead triceps extension, Skull crusher, Close-grip bench press, Bench dip
Dumbbells and a bench: Overhead triceps extension, Skull crusher, Bench dip
Bodyweight only: Bench dip