How to do it
- Place the hands on the edge, slightly wider than the shoulders.
- Walk the feet back until the body is straight from head to heels.
- Lower the chest to the edge with the elbows about 45 degrees from the body.
- Push away until the arms are straight, keeping the hips in line.
Common mistakes
- Hips sagging towards the floor.
- Stopping short of the edge.
- Using a surface that can slide or tip.
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: A lower surface, until you can do push-ups on the floor.
Easier: A higher surface, down to a wall push-up.
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
- Check the surface is stable and will not slide before you lean on it.
Swaps
Full gym: Barbell bench press, Incline barbell bench press, Incline dumbbell press, Dumbbell bench press, Machine chest press, Cable fly, Pec deck, Dumbbell fly, Push-up, Dip
Dumbbells and a bench: Incline dumbbell press, Dumbbell bench press, Dumbbell fly, Push-up
Bodyweight only: Push-up