SahiKasratसही कसरत
हिंदी

Push-up

  • 🙌 No equipment
  • At home / At the gym
  • Some experience

The best no-equipment chest exercise. Move on to this once knee push-ups feel easy.

⏳ Trainer review pending — follow carefully and ask a trainer if you are unsure.

🖼️ Step-by-step pictures coming soon

How to do it

  1. Palms on the floor, a little wider than your shoulders. Legs straight behind you, on your toes.
  2. Tighten your stomach and buttocks so your body stays in a straight line from head to heels.
  3. Keeping your elbows at about 45°, lower your chest towards the floor.
  4. Push the floor away until your arms are straight.

Breathing: Breathe in as you lower, breathe out as you push up.

How much to start with: 2–3 sets × 5–12 reps (stop when your form starts to break)

❌ Common mistakes

  • Letting your lower back sag or your hips rise.
  • Only going halfway down.
  • Flaring your elbows straight out.

⚠️ Safety

  • If you feel sharp pain in your wrist or shoulder, stop and go back to an easier version.

Muscles worked

Main: Chest

Also works: Triceps, Shoulders, Abs

Easier versionKnee Push-up

More ways to train Chest

Wall Push-up The easiest form of push-up — all you need is a wall. The best place to start if you are completely new.
  • 🙌 No equipment
  • At home / At the gym
  • Beginner
 Incline Push-up (Table / Bed / Bench) A push-up with your hands on something raised and sturdy. The higher the surface, the easier it is.
  • 🧴 Household items
  • At home / At the gym
  • Beginner
 Dumbbell Floor Press A chest exercise lying on the floor with dumbbells. The floor stops your elbows, so it is safe even without a bench.
  • 🏋️ Dumbbells
  • At home / At the gym
  • Beginner
 Chest Press Machine The easiest chest machine for gym beginners. The machine guides the path, so you don't need to worry about balance.
  • ⚙️ Gym machine
  • At the gym
  • Beginner
 Barbell Bench Press The most famous gym chest exercise. Do it only after you are comfortable with machines or dumbbells, and always with a spotter (someone to help).
  • 🏋️‍♂️ Barbell
  • At the gym
  • Some experience