How To Do Push-Ups Correctly And Safely

[{"selector":"#anim-d02eba74-b8a4-4c62-8170-6bc5f1b09c59","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-262f3c1e-97c0-40ab-a996-1bf8a7ace668","keyframes":{"transform":["translate3d(0px, 143.39505%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9801a4b5-bd07-45e9-aaff-f8879bf3f1a2","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bb1e3747-1196-48eb-a33f-d45877448934","keyframes":{"transform":["translate3d(0px, -49.67152%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-dc7d8f26-1a25-48eb-b9d5-129f5c865b23","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4238c532-40fe-4369-b745-ee0343b6ea79","keyframes":{"transform":["translate3d(0px, -234.38156%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Learn more

What makes the push-up so great is that there are many push-up variations, making it one of the most scalable exercises possible.

[{"selector":"#anim-e2041c75-b897-477b-a982-7bc4f6923dbc","keyframes":{"opacity":[0,1]},"delay":0,"duration":400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1fe7cc7a-aee3-4124-99ae-e64460d9945b","keyframes":{"transform":["translate3d(0px, 176.97102%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1a9bed8b-003d-46e6-8c8f-b2e8104c33c9","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-324067bf-d803-4307-8210-7390d34f2987","keyframes":{"transform":["translate3d(0px, 165.94132%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Learn more

PUSHUP BENEFITS

[{"selector":"#anim-04e2d737-365f-44eb-87b3-16c3c79ca312","keyframes":{"opacity":[0,1]},"delay":0,"duration":400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-61aedd61-da19-45e7-a772-91d7a971a129","keyframes":{"transform":["translate3d(0px, -91.73925%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0c1cc2af-1350-4f9c-bdfa-945a8e8f9b2f","keyframes":{"opacity":[0,1]},"delay":0,"duration":400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ef6b716e-66e3-49d6-8aa5-a11f9f4d44b0","keyframes":{"transform":["translate3d(0px, -100.11167%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-660a8932-3fec-4836-a011-8d4aa1263cd7","keyframes":{"opacity":[0,1]},"delay":200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f44c0b22-8fb4-48fb-8fe1-66dac8e5b3af","keyframes":{"transform":["translate3d(0px, -436.93282%, 0)","translate3d(0px, 0px, 0)"]},"delay":200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5bab6b0d-560e-409d-a34f-de5b4a0b7f97","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1118a287-b7f6-4c9c-89c6-9604e0e5d6c1","keyframes":{"transform":["translate3d(0px, 167.30326%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] - It strengthens the shoulders, triceps, chest, and core muscles - It teaches how to maintain a stable neutral shoulder position when done correctly See More

MUSCLES WORKED DURING THE PUSH-UPS

[{"selector":"#anim-6682cbec-da1b-49f5-ab13-1655b6af0486","keyframes":{"opacity":[0,1]},"delay":0,"duration":400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-36077fde-6d0e-44de-b27c-916f73eb3712","keyframes":{"transform":["translate3d(0px, 92.49383%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2bb2755f-291e-4227-9976-eed0f7e101f6","keyframes":{"opacity":[0,1]},"delay":200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cdd46792-b098-43cb-82fa-1391c55d91c7","keyframes":{"transform":["translate3d(0px, 291.44619%, 0)","translate3d(0px, 0px, 0)"]},"delay":200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-984ab0ff-416e-4987-8fcf-e1045e2300cf","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-94f9e68d-a841-4caf-bc2c-042df7d2a273","keyframes":{"transform":["translate3d(0px, -169.30929%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] See More

THE CORRECT PUSH-UP TECHNIQUE

[{"selector":"#anim-97d69fe6-13f6-4d74-9549-7e427a1b1bf2","keyframes":{"opacity":[0,1]},"delay":0,"duration":400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-06649d96-f352-405a-aac5-a419405d24e9","keyframes":{"transform":["translate3d(0px, -92.42314%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-378f3db7-a592-4b57-adb2-b36536c67a94","keyframes":{"opacity":[0,1]},"delay":200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e96adf22-e340-4faa-8796-b00b79b4524e","keyframes":{"transform":["translate3d(0px, -406.9135%, 0)","translate3d(0px, 0px, 0)"]},"delay":200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f3378e6f-eab5-4812-8c8b-830a6172563a","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-30a14c99-172e-4651-95af-1097e6346fa5","keyframes":{"transform":["translate3d(0px, 172.15605%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] -Squat down and place your knees on the floor - Place your outstretched arms on the floor in front of you, setting your hands at your shoulder width See More

– Brace your core and straighten your legs out behind you, so that your lower body is being supported on your toes – From this position, squeeze your glutes and maintain your core tight

[{"selector":"#anim-5c8c9d02-0383-4cf7-8925-3e1c42489600","keyframes":{"opacity":[0,1]},"delay":0,"duration":400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-63e75790-c1f1-49b7-b8ad-27781c4287b4","keyframes":{"transform":["translate3d(0px, 84.57789%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-189c06fe-8bfe-46da-9416-297ef7d1f716","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fed51565-4f5b-4285-b702-330e47d51764","keyframes":{"transform":["translate3d(0px, -140.00934%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] See More

SWIPE UP TO SEE THE REST OF THE TUTORIAL & GET A FREE WORKOUT TEMPLATE

[{"selector":"#anim-df20b61b-5abb-4842-a7ac-9fcd868d4ffc","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-bb8f0555-2515-41a7-b64c-8c256e423218","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-7e341397-93a6-49bf-abc7-9ea7aeaedf9b","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c0078e65-4672-4f4b-8e9f-01a397a82ecd","keyframes":{"transform":["translate3d(0px, 161.48835%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1b8d4446-19d1-421c-a25a-465ad6068c80","keyframes":{"transform":["rotate(-315deg) translate3d(45.42373%, 0px, 0) rotate(315deg)","rotate(-315deg) translate3d(0px, 0px, 0) rotate(315deg)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-55e0bf14-bf50-4388-bd0d-e32b7a6554d0","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6051e1e9-7173-4b1f-a017-0e74825e47be","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-3be1e21b-7141-41ad-a935-2983365cbadd","keyframes":{"transform":["rotate(-315deg) translate3d(-48.81355%, 0px, 0) rotate(315deg)","rotate(-315deg) translate3d(0px, 0px, 0) rotate(315deg)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b8d4461e-1f31-49ba-8dcc-f67397df21e5","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a1d2f6a6-60a8-459e-91d3-d94d959d7187","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] See More

LEARN MORE

[{"selector":"#anim-f1454c33-89e0-4734-ab0e-743dcbae4d15","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1b6a6550-2e5a-4631-ba21-892ec50f0486","keyframes":{"transform":["translate3d(0px, -150.80411%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d03b195a-c4de-4f7f-a3b0-21f032d8612a","keyframes":{"transform":["translate3d(131.90184%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":550,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ac567ca9-9d0f-453f-b6c7-28d5a6f48a48","keyframes":{"opacity":[0,1]},"delay":550,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b4f3a311-5185-446a-956b-535d92a2332d","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":550,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-6cfc5523-c660-42f1-8ae9-d64f13005f12","keyframes":{"transform":["translate3d(-126.85715%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":550,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-083a4cc3-bd4c-4462-9cf7-fbe90ec57cd3","keyframes":{"opacity":[0,1]},"delay":550,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4877fe51-468a-4a70-9fb3-0ea3de77d1aa","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":550,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-fd36961f-40de-4c22-b943-b185edb408a5","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9559b252-31e8-43f5-a3cb-29a71f9ee8e4","keyframes":{"transform":["translate3d(-93.84616%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3ba7309e-8905-42c5-877d-206d8e0e7fe7","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5b091bb3-96ba-48f7-9da2-c3fcb974f3eb","keyframes":{"transform":["translate3d(91.79486%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9693dd57-24ef-478b-88cd-163bee8adb8e","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ebb6f131-d6d7-4258-8df8-b8eea847336f","keyframes":{"transform":["translate3d(0px, 32.66452%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-46e0a167-c07d-4732-a599-d76d929c9cb3","keyframes":{"opacity":[0,1]},"delay":300,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ca263b8b-b01c-464c-89d3-85ecec290cfe","keyframes":{"transform":["translate3d(0px, 217.93371%, 0)","translate3d(0px, 0px, 0)"]},"delay":300,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]