Push-ups

Before you start

• No equipment

Form

The floor is the full push-up. The bench and the counter are easier forms that build up to it.

Floor Standard

The full push-up. Hands flat bend your wrists back the most; push-up handles or a pair of hex dumbbells keep them straight.

Bench Easier

The same movement on a bench, so less of your body weight goes into your arms. Grip the edge with your fingers wrapped over it, so your wrists stay straight.

Counter Easiest

Stand facing the kitchen counter and walk your feet back until your body is one straight line. Grip the edge with your fingers wrapped over it, so your wrists stay straight instead of bending back.

Hover or tap a muscle to light up only that one.

Do

Tap one to see it marked on the body.

• Hands a little wider than your shouldersTrainer cue: Hand position

  Fingers point forward. At the top, your wrists sit right under your shoulders.

• Body in one straight line, head to heelsTrainer cue: Plank position

  Like a moving plank. Your hips go down and up at the same time as your chest.

• Elbows angled back, about 45 degreesTrainer cue: Tuck your elbows

  Seen from above, your arms make an arrow shape, not a T.

• Lower until your chest is a fist from your handsTrainer cue: Full range

  Same on the counter, the bench, or the floor. Then push all the way up until your arms are straight.

• Squeeze your glutes and tighten your stomachTrainer cue: Brace

  This is what keeps your hips from sagging.

Don't

Tap one to watch the mistake. The green shadow shows where you should be.

• Hips sag downTrainers call it: Banana back

  What it looks likeYour belly drops first and your lower back bends.

  Why it mattersLoads your lower back instead of your chest and arms.

  FixSqueeze your glutes and stomach. If it keeps happening, do fewer reps per set.

• Hips stick up in the airTrainers call it: Piking

  What it looks likeYour butt rises and your body makes an upside-down V.

  Why it mattersShortens the movement and takes work off your chest.

  FixLower your hips until your body is one straight line.

• Elbows flare out to the sidesTrainers call it: Elbow flare

  What it looks likeSeen from above, your arms make a T shape.

  Why it mattersPinches the front of the shoulder joint.

  FixPoint your elbows back about 45 degrees, like an arrow.

• Only going halfway downTrainers call it: Half reps

  What it looks likeYour chest stops well above your hands.

  Why it mattersYou skip the hardest part, so your chest and arms do less work.

  FixLower until your chest is a fist from your hands. Do fewer reps if you need to.

• Head drops downTrainers call it: Dropping the head

  What it looks likeYour chin tucks and your head hangs below your shoulders.

  Why it mattersStrains your neck and usually comes with rounded shoulders.

  FixKeep your neck in line with your back. Look a little ahead of your hands.