How to do it
- Place the hands slightly wider than the shoulders, fingers pointing forward.
- Step the feet back so the body is straight from head to heels, glutes and abs tight.
- Lower the chest to the floor with the elbows about 45 degrees from the body.
- Push the floor away until the arms are straight, keeping the body in one line.
Common mistakes
- Hips sagging or piking up.
- Elbows flaring straight out to the sides.
- Half reps that stop well above the floor.
- Leading with the head instead of 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: Feet elevated on a bench, a slower lowering, or a backpack with books.
Easier: Incline push-up with the hands on a bench, counter or wall.
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
- If the wrists ache, use push-up handles or hold dumbbells to keep the wrists straight.
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, Incline push-up, Dip
Dumbbells and a bench: Incline dumbbell press, Dumbbell bench press, Dumbbell fly, Incline push-up
Bodyweight only: Incline push-up