• MAIN MUSCLES: Chest Triceps 
  • EXERCISE TYPE: Basic-(Multi-Joint)
  • EXPERIENCE LEVEL: Beginner Mid-level


  1. Get on your knees and place your hands on the floor at shoulder level, spread them shoulder-width apart. Tighten your abs and stretch your legs so that your body forms a straight line from your shoulders to your knees.
  2. Keeping your elbows close to the sides of your torso, bend your elbows and lower yourself down almost until your chest touches the floor.
  3. Pause, then push back to the starting position.

NOTE: Keep your back straight and level throughout the exercise. During the movement, the body must remain rigid. At the top of the push-up, the arms should be fully extended at the elbows.