Get ready

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

The illustration may differ slightly from the real movement. Please read the steps and follow them.

Full Push-up

The full push-up from your toes, body in one straight line.

Working (red): Chest, back of arms
Helping (amber): Shoulders, stomach
Do: 2 to 3 sets of 6 to 10
Rest: 60 seconds between sets

Your plan gives your own sets, repetitions and rest. If they differ from these, follow your plan.

Before you start

Wrist or shoulder pain? Stay with the wall push-up. Reflux? Not within 2 hours of a meal.

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

How to do it

Hands under your shoulders, legs straight back, on your toes. Hands a little wider than your shoulders.
Make a straight line from head to heels. Tighten your stomach, buttocks and thighs.
Lower your chest to just above the floor. Take 2 seconds. Elbows at about 45 degrees. Breathe in.
Push the floor away. Keep the straight line all the way up. Breathe out.

Where your hands and feet go

Feet: Toes on the floor, feet hip-width apart or together. They do not move.
Hands: Flat on the floor under your shoulders, a little wider than shoulder-width, fingers pointing forward. They do not move.
Body: One straight line from head to heels the whole time.
The movement: Your chest lowers between your hands until it is just above the floor, elbows at about 45 degrees. Then push the floor away.

Watch out for

Hips sagging. This strains the lower back.
Hips piked up.
Half push-ups. Go all the way down, or go back to the knee push-up.

Make it easier

Knee push-up, or incline push-up.

Make it harder

Lower for 3 seconds and pause at the bottom.

General guidance from NutriZaika for adults in good health. If a doctor is treating you for a condition, check with them before you start. v10 · 14 November 2026