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Home Workouts: How to do the perfect pushup

Alwyn Remedios
Filed on June 5, 2020 | Last updated on June 5, 2020 at 04.15 pm

Another primal movement, a pushup is a simple and effective bodyweight movement that can help increase strength in your upper body and core. This exercise works the muscles in your chest and triceps (the back of the arm).

You don't need any gym equipment to get started with pushups. They're suitable for beginners as well as for individuals who are more advanced in their pursuit of fitness.

Doing a standing pushup against the wall is a good starting place if you're new to this move. By standing, you put less pressure on your joints.

Did you know?

One study showed that the "ground reaction force" or how much weight you push is 64 percent of your body weight with standard pushups.

Muscles Targeted: Chest, Shoulders, Triceps, Core and Serratus Anterior (muscles around the rib cage)

Movement Pattern

Start in a plank position (make sure the muscles of your body are contracted) with your pelvis tucked in, your neck neutral, and your palms directly under your shoulders. Make sure your shoulders are rotated back and down too.

As you brace your core and keep your back flat, begin to lower your body by bending your elbows while keeping them pointed slightly back. Lower down until your chest grazes the floor.

Immediately extend your elbows and push your body back up to the starting position.

How to execute

Can be done 2-3 times a week (with 2-3 sets of 10-12 repetitions) until the skill is learnt before using load/resistance as part of your workout.

P.S - Beginners, start at the wall and then slowly progress lower until you have the strength to perform pushups on the floor.

(Alwyn Remedios is a freelance trainer based in Dubai. Visit for more info.)

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