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Chest · 3–1–1

Push-up

Learn Push-up with a four-frame GIF, equipment, setup, execution, breathing, common mistakes, and safety guidance. Primary muscles: Pectoralis major.

Equipment
Bodyweight and a non-slip surface
Suggested tempo
3–1–1
Push-up four-frame movement demonstration
Original four-frame movement demonstration

PRIMARY MUSCLES

Pectoralis major

SUPPORTING MUSCLES

Anterior deltoids · Triceps · Serratus anterior · Core stabilizers

Setup

  1. Place the hands slightly wider than the shoulders with fingers forward and palms firmly grounded.
  2. Support on the toes and create a straight line from the head through the hips to the heels.
  3. Brace the abdomen and glutes and move the shoulders away from the ears before starting.

Execution

  1. Lower the entire body for two to three seconds, bringing the chest toward the floor between the hands.
  2. Keep the elbows about 30 to 45 degrees from the torso and maintain a rigid body line.
  3. Push the floor away so the chest, hips, and legs rise together.
  4. Reach full elbow extension without forceful locking and retain core tension.

Breathing

  • Inhale and brace before the lowering phase without excessively flaring the rib cage.
  • Exhale gradually while pressing or bringing the arms together, then reset before the next repetition.

Common mistakes

  • The hips sag or pike instead of maintaining a straight body line.
  • The elbows flare to 90 degrees and increase shoulder stress.
  • The head reaches toward the floor while the chest does not actually descend.
  • The palms are unstable or the shoulders crowd toward the ears.

Safety

  • Begin with a light load to confirm comfortable shoulders, a controlled path, and correct equipment setup.
  • Use safety pins and a spotter for demanding barbell sets; never use a load that cannot be returned safely.
  • Stop and seek qualified help for sharp pain, numbness, or concerning discomfort in the chest, shoulders, elbows, or wrists.

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