How to do a push-up
Choose the push-up variation that best suits you to help you complete your daily push-up challenge. Follow the steps below to ensure you carry out your challenge safely.
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You can also download the full push-up training plan here
Full push-up
- Place your hands shoulder width apart on the floor
- Keep your back straight
- Lower your body until your chest nearly touches the floor
- Pause, then push yourself back up
- Repeat
Knee push-up
- Place your hands shoulder width apart on the floor
- Keep your back straight and cross over your knees
- Lower your body until your chest nearly touches the floor
- Pause, then push yourself back up
- Repeat
Wall push-up
- Stand against the wall with your feet shoulder width apart
- Keep a sensible distance away from the wall and ensure you have good grip on your shoes
- Keep your back straight
- Place your hands shoulder width apart on the wall
- Lower your body until your chest nearly touches the wall
- Pause, then push yourself back up
- Repeat
Chest press
Chest presses can help you build strength toward your push-up.
- Lay down with your back straight on the floor
- Keep your feet flat and knees bent
- Place your hands shoulder width apart
- Using dumbbells or water bottles, press upwards
- Pause, then push back down
- Repeat
Shoulder press
Shoulder presses can help you build strength toward your push-up.
- Sit on a chair with your back straight
- Keep your feet flat on the floor
- Place your hands shoulder width apart
- Using dumbbells or water bottles, press upwards
- Pause, then push back down
- Repeat
Triceps dip
Triceps dip can help you build strength toward your push-up.
- Use a stable object like a chair
- Place your hands shoulder width apart on the edge of the chair
- Crouch down in front of the chair
- Keep your back straight
- Lower your body towards the floor
- Pause, then push yourself back up
- Repeat