Upper bodyBeginner
Push-ups
The classic upper-body builder. All you need is the floor.
- Primary muscles
- Chest, shoulders, triceps
- Suggested target
- 3 sets × 10 reps
- Difficulty
- Beginner
How to do it
- 1Start in a high plank, hands slightly wider than your shoulders, body in a straight line.
- 2Brace your core and squeeze your glutes.
- 3Lower your chest toward the floor by bending your elbows to about 45°.
- 4Push back up until your arms are straight, without letting your hips sag.
Beginner notes
If full push-ups are too hard, drop to your knees or push up from a wall or a sturdy table — same form, less load.
Common mistakes
- Flaring elbows out to 90°.
- Letting the hips sag or pike.
- Only doing half the range.
Progression
Once 3×10 feels easy, slow the lowering phase to 3 seconds or elevate your feet.
Safety
Stop if you feel sharp shoulder or wrist pain; reduce the range or switch to an incline.