Push-ups build chest, shoulders, triceps, and core strength. Many people rush them or use poor form, which reduces results and can irritate the shoulders.
Correct Form Basics
- Hands roughly shoulder-width apart
- Body in a straight line from head to heels
- Lower until chest is close to the floor
- Elbows at about a 45-degree angle, not flared out wide
- Core tight the whole time
Make Them Easier
Start with knee push-ups or elevate your hands on a sturdy surface (incline push-ups). Build control before going to the floor.
Make Them Harder
Slow the lowering phase, pause at the bottom, elevate your feet, or add a resistance band.
How Many to Do
Focus on clean reps. 2–4 sets of as many good reps as you can manage, 2–3 times per week, is a solid start.
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He subido dos kilos desde que voy al gym, oficialmente gymbro
— user (@Rhs1404) September 2026
