How to Push-Up: Gym Shorts

New to the push-up or looking for a quick technique tutorial? Learn how to push-up in one short video.

How to Push-Up

Gym Shorts videos provide short video demonstrations of correct form for various exercises.

How to Push-Up: Follow These Steps

  • hands just outside shoulder width
  • feet together or up to 1′ apart
  • bend elbows until shoulders are below your elbow
  • keep abs tight and body straight throughout the movement
  • weight on the balls of your feet and hands
  • finish with straight arms (no bend in elbows)

What is the Push-Up

The push-up is a bodyweight exercise that primarily trains the triceps brachii, pectoralis major, front deltoids, similar to the bench press.

Different than the bench press, this exercise isometrically works the abdominal muscles to keep the back straight throughout the movement.

This movement can be modified by moving the hands out wider (greater stress on shoulders/pecs) or closer (greater stress on elbows/triceps). It can be made easier by elevating your hands and harder by elevating your feet.

Programming the Push-Up

The push-up may be used as part of a bodyweight program, either temporarily or long term, for someone who lacks access to barbell movements. It may serve as an accessory exercise.

For military service members and those performing CrossFit-style programs, push-ups will likely be a regular exercise in the workout regimen.

Push-ups are performed for higher repetition sets, generally 10-50, for 2-5 sets. They can easily be performed as part of a circuit, and are typically performed closer to the end of a workout, after the compound barbell lifts have been completed.

Click HERE to watch our tutorial on the hand release push-up and HERE to read about training without a gym.




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