Variations — what changes
Standard
Hands just outside shoulder width.
Chest-focused, balanced.
Wide
Hands well outside the shoulders.
More chest, less triceps.
Diamond / close
Hands together under your chest, forming a diamond.
Much more triceps.
Incline (hands on a bench)
Hands raised on a bench or box.
Easier — build up to full push-ups this way.
Decline (feet up)
Feet raised on a bench.
Harder, more upper chest and shoulders.
Setup
- Hands under or slightly outside your shoulders, body in one straight line from head to heels.
- Squeeze your glutes and brace your stomach so your hips don't sag.
Doing the rep
- Lower until your chest is a fist's height from the floor, elbows at about 45°.
- Push the floor away and finish by spreading your shoulder blades at the top.
Common mistakes
- Hips sagging or piking up.
- Only going halfway down.
Stop if something hurts sharply. When you're learning a lift, start light and film a set from the side to check it.
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