Classic Push-ups

Introduction

Classic push-ups are the quintessential foundational calisthenics exercise. Accessible to beginners yet still relevant for advanced practitioners, they form the base of all bodyweight pushing progressions. This compound exercise engages multiple muscle groups simultaneously, making it an indispensable choice for developing upper body strength.

Anatomy and Muscles Worked

• Primary muscles: pectoralis major (chest), triceps brachii, anterior deltoids
• Secondary muscles: serratus anterior, core (transversus abdominis, rectus abdominis), trapezius
• Stabilizers: rotator cuff muscles, erector spinae

Step-by-Step Instructions

1. Place your hands on the floor, slightly wider than shoulder width, fingers spread and pointing forward.
2. Extend your legs behind you, feet together or slightly apart, resting on your toes.
3. Actively engage your core: abs tight, glutes contracted, body perfectly aligned from head to heels.
4. Lower yourself in a controlled manner, bending your elbows at approximately 45 degrees relative to your torso, until your chest is about 5 cm from the floor.
5. Push powerfully upward while exhaling, without fully locking out the elbows at the top of the movement.
6. Keep your gaze slightly ahead on the floor to maintain a neutral neck position.

Recommended Sets and Reps

• Beginner: 3 sets of 8 to 12 reps
• Intermediate: 3 sets of 15 to 20 reps
• Advanced: 3 sets of 20 to 25+ reps or weighted

Common Mistakes

• Sagging hips: a sign of insufficient core engagement. Squeeze your glutes and abs.
• Hips too high: the body should form a straight line, not an inverted V.
• Partial range of motion: lower fully for optimal muscle recruitment.
• Elbows flaring out: maintain a 45-degree angle to protect the shoulders.

Safety

Push-ups are a very safe exercise when performed correctly. Warm up your wrists and shoulders before starting. If you experience wrist pain, use push-up handles or parallettes for a neutral wrist position. Avoid locking out your elbows at the top to protect the joint.

Variations

• Incline push-ups (easier)
• Wide push-ups (chest emphasis)
• Diamond push-ups (triceps emphasis)
• Decline push-ups (upper chest emphasis)
• Clap push-ups (plyometric)

Target Audience

This exercise suits all fitness levels. It is especially recommended for calisthenics beginners as a first pushing exercise, for intermediate practitioners as a warm-up or training volume builder, and for advanced athletes as a base for progressing toward more complex variations.