Step by step
- Place your hands on the floor slightly wider than your shoulders, fingers forward.
- Straighten your legs and make a straight line from head to heels, squeezing glutes and abs.
- Lower your chest towards the floor, elbows at about 45° from your body.
- Go down until your chest is a few centimetres from the floor.
- Press until your arms are straight, keeping your body in line.
Tip: Too hard? Start with your hands on a bench or knees on the floor and gradually lower the height.
Common mistakes
If your hips drop, your lower back suffers. Squeeze glutes and abs.
Flaring your elbows to 90° loads the shoulder. Bring them to about 45°.
Going down only a little takes work away. Fewer full push-ups are better.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | Stop 2 short of failure | 2 min |
| Build muscle | 3–4 | 8–20 | 1.5 min |
| Health and fitness | 2–3 | As many as you can with good form | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
How do I make push-ups harder?
Put your feet on a bench, lower more slowly, pause at the bottom or add weight with a backpack.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add push-ups to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.