Upper body

How to do the push-up

The push-up is a classic bodyweight exercise where you lower and press your body from a plank, mainly working the chest, shoulders and triceps.

EquipmentNo equipment

Workschest, shoulders, triceps, abs

Used inMain block

How do you do it?

Place your hands under or just outside your shoulders on the floor.
Extend your legs behind you so your body is in one line.
Tighten your abs and glutes.
Lower your chest toward the floor with control.
Press back up until your arms are straight.

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

What are the common mistakes?

Sagging at the hips or piking them up. Squeeze your glutes and keep a straight line from head to heels.
Flaring elbows wide. Keep them angled back at roughly 45 degrees.

How can I make it easier or harder?

Easier

Drop to your knees or use a counter

Harder

Slow three-second lowering

How does it work in Tenglow?

The push-up is a main-block move. The timer runs 30 to 45 seconds of work and 10 to 30 seconds of rest, and the app shows an easier and a harder option, including dropping to your knees. No equipment.

Switch to the knee or counter version if your form breaks down, and stop if your wrists or shoulders hurt. This is general fitness information, not medical advice.

Questions about the push-up

Can I do push-ups on my knees?

Yes. Knee push-ups lighten the load while keeping the same movement pattern. Keep a straight line from your head to your knees, and lower with control. It is a legitimate way to build up, and the app lists it as the easier option.

How wide should my hands be?

Place them roughly under your shoulders or slightly wider. Wider hands shift work toward the chest, and closer hands load the triceps more. Pick a width where your wrists are comfortable and your elbows can stay angled back.