Push-Up

The Push-Up is a fundamental bodyweight compound upper body exercise that develops chest strength, shoulder stability, and core endurance. This timeless movement is ideal for all fitness levels and provides a safe, effective training tool requiring no equipment. The push-up challenges the pectoralis major, triceps, and anterior deltoid while demanding significant core stability and anti-rotation strength.

NASM’sevidence-based approach emphasizes push-ups as a foundational movement for upper body strength and core development. The push-up improves chest and triceps strength, develops core stability, enhances shoulder health, and translates to improved functional pressing capability and athletic performance.

How to Perform a Push-Up

Step 1: Setup

Start in a plank position with hands positioned slightly wider than shoulder-width apart and feet together or hip-width apart.

Step 2: Brace/Position

Engage your core by drawing your navel toward your spine. Create a straight line from your head to heels, maintaining a neutral spine throughout the movement.

Step 3: Execute/Drive

Lower your body toward the floor by bending your elbows, descending until your chest nearly touches the floor. Keep your elbows at approximately 45 degrees from your body.

Step 4: Return/Descent

Press your body upward by extending your elbows, returning to the starting plank position. Avoid locking out your elbows at the top to maintain continuous tension.

Muscles Worked

Primary Muscles:

• Pectoralis Major -- primary mover for horizontal adduction during push-up
• Triceps Brachii -- assists in elbow extension throughout the pressing movement

Secondary Muscles:

• Anterior Deltoid
• Pectoralis Minor
• Serratus Anterior
• Core Stabilizers

Common Mistakes

• Allowing the hips to sag, which indicates core disengagement and reduces effectiveness
• Jerky movements or excessive momentum, which compromises form and reduces muscle engagement
• Elbows flaring too wide, which increases shoulder stress and reduces chest activation
• Not achieving adequate range of motion, which limits chest stretch and development
• Excessive forward lean, which shifts emphasis to shoulders and triceps

Push-Up Variations

• Modified Push-Up
• Decline Push-Up
• Incline Push-Up
• Plyometric Push-Up
• Pike Push-Up

As part of NASM’s evidence-based approach to movement and strength training, the barbell deadlift reinforces proper movement mechanics essential to long-term performance and injury prevention. NASM-certified personal trainers use the Optimum Performance Training (OPT) model to integrate exercises like the barbell deadlift into individualized programs based on each client’s assessment results.

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