Standard push-ups

How to do it

1. Set upHands just wider than your shoulders, feet together or hip-width, and a straight line from heels to head.
2. MoveBend your elbows back at about 45 degrees until your chest is a fist's height off the floor, then press the floor away. Squeeze your glutes the whole time so your hips move with your chest.
3. Watch forFlaring the elbows straight out to the sides. It shortens the range and loads the front of the shoulder instead of the chest.

Easier or harder

Easier

Knee push-ups: same line from knees to head, less of your bodyweight to press.

Harder

Hand-release push-ups: lift your hands at the bottom so you can't bounce out of it.

What it works

Muscles

Chest, Core, Triceps

Position

Plank / all fours

Intensity

Moderate Medium

Impact

No jumping

Swap it for

• Negative push-ups
• Low push-up hold
• Push back push-ups
• Push-up + shoulder tap
• Commandos
• Knee push-ups

In these workouts

• 5-Minute HIIT Workout
• 10-Minute HIIT Workout
• 15-Minute HIIT Workout
• 20-Minute HIIT Workout
• No-Jumping HIIT Workout
• Quiet Apartment HIIT Workout
• Upper-Body HIIT Workout
• Fat-Burning HIIT Workout