A beginner strength exercise done using just your bodyweight that mainly works the chest, with help from the shoulders and triceps. Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Next, lower yourself downward until your chest almost touches the floor as you inhale.
Updated
Primary
Chest
Secondary
Shoulders, Triceps
Equipment
Bodyweight
Level
beginner
Pushups demonstration
Pushups, starting positionPushups, finishing position
How to Perform
1Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
2Next, lower yourself downward until your chest almost touches the floor as you inhale.
3Now breathe out and press your upper body back up to the starting position while squeezing your chest.
4After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
•As a compound movement, this exercise works multiple muscle groups efficiently
