The Push-Up Exercise: Perfect Form and Results

The Push-Up Exercise
The Push-Up Exercise
Image Credit: Calisthenicmovement (see video below)

If you’re looking for a quick and effective exercise that can be done anywhere, then look no further than the push-up. This classic exercise is a staple in fitness routines for good reason.

It’s simple, requires no equipment, and targets multiple muscle groups. Plus, you can get a bit creative, like throwing in some claps

Benefits of the Push-Up Exercise

One of the primary benefits of push-ups is their ability to build upper body strength. This is because push-ups require you to lift and control your body weight, which engages multiple muscle groups.

When you perform a push-up, you’re not just working your chest, triceps, and shoulders, but you’re also working your back, core, and leg muscles. This makes push-ups a highly efficient exercise that can help you develop overall body strength.

In addition to building strength, push-ups can also help improve your muscular endurance. This is because push-ups require you to perform multiple repetitions with good form, which can challenge your muscles to work for longer periods.

Over time, this can help you develop greater muscular endurance, allowing you to perform more repetitions or hold positions for longer periods.

Another benefit of push-ups is their ability to improve your posture. Many people spend hours hunched over a desk or phone, which can lead to poor posture and associated discomfort.

By strengthening your back and core muscles, push-ups can help you maintain better posture and reduce discomfort. This can also help prevent future injuries related to poor posture.

Finally, push-ups are an excellent way to get your heart rate up and improve your cardiovascular health. When you perform push-ups, you engage multiple muscle groups, which requires your heart to pump more blood and oxygen to these muscles.

This can help improve your cardiovascular endurance and reduce your risk of heart disease, stroke, and other cardiovascular conditions.

What Body Parts are Impacted by the Push-Up Exercise

Push-ups are a compound exercise, meaning they work multiple muscle groups at once. The primary muscles worked during a push-up are the chest, triceps, and shoulders.

However, push-ups also work your back muscles, particularly the rhomboids and lats. Your core muscles, including your abs and obliques, are also activated during the exercise.

And if you do push-ups with proper form, you’ll engage your leg muscles too.

Equipment You Need to do the Push-Up Exercise

The best thing about push-ups is that you don’t need any equipment to do them! All you need is a flat surface, such as the floor or yoga mat, and your body weight.

Steps for Completing the Push-Up Exercise

Step 1: Start in a high plank position with your hands wider than shoulder-width apart and your feet together.

Step 2: Engage your core and lower your body down towards the floor. Keep your elbows close to your body.

Step 3: Once your chest touches the floor, push yourself back up to the starting position as you fully extend your arms.

Step 4: Repeat the movement for the desired number of reps.

The video below shows how to complete push-ups. 

Mistakes to Avoid while doing the Push-Up Exercise

Arching your back: This can put unnecessary stress on your lower back and also take the emphasis away from your chest and arms.

Letting your elbows flare out – keep your elbows close to your body to ensure you’re targeting your triceps and chest muscles.

Not lowering your body enough – if you only do a half push-up, you’re not getting the full benefits of the exercise.

Lowering your head – keep your neck in a neutral position to avoid straining your neck muscles.

Letting your hips sag – keep your body in a straight line to engage your core and avoid putting pressure on your lower back.


The push-up is a classic exercise that’s stood the test of time for a good reason – it’s simple, effective, and works multiple muscle groups. Plus, it’s versatile, and you can modify it to make it easier or more challenging, depending on your fitness level.

So, next time you’re looking for a quick workout that doesn’t require any equipment, drop down and give us twenty (or five, or ten – whatever you can manage!). 

For a handy stretch, check out the wall bicep stretch.

1 thought on “The Push-Up Exercise: Perfect Form and Results”

  1. Pingback: Pull-Ups: From Zero To Hero - The Go To Website For Fitness Learning

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