---
title: "Normal Push-up"
description: "Begin in a plank position with your hands placed slightly wider than shoulder-width apart and your feet together."
locale: en
slug: normal-push-up
url: "https://hi.fitness/exercises/normal-push-up"
primaryMuscle: "Mid chest"
secondaryMuscles: ["Front delts","Triceps"]
equipment: ["Bodyweight"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/5fbc87ce-normal-push-up.mp4"
updatedAt: 2026-09-13T18:55:00+00:00
---
# Normal Push-up

Begin in a plank position with your hands placed slightly wider than shoulder-width apart and your feet together.

## How to do it

1. Begin in a plank position with your hands placed slightly wider than shoulder-width apart and your feet together. Your body should form a straight line from head to heels.
2. Engage your chest and lower your body towards the floor by bending your elbows, keeping them at a 45-degree angle to your body.
3. Lower your chest until it is just above the floor.
4. Push through your hands to raise your body back to the starting position, fully extending your arms. Repeat for the desired number of repetitions.

## Form tips

- Keep your elbows at a 45-degree angle to your body to maximize chest and triceps engagement and reduce shoulder strain.
- Breathe steadily, exhaling as you push up and inhaling as you lower yourself.
- Keep your head aligned with your spine to avoid straining your neck.

## Similar exercises

- [Chest Press Front Resistance Band](https://hi.fitness/exercises/chest-press-front-resistance-band) - Mid chest · Resistance band
- [Band Bench Press](https://hi.fitness/exercises/band-bench-press) - Mid chest · Resistance band
- [Elevated Push Up](https://hi.fitness/exercises/elevated-push-up) - Mid chest · Box
- [Deep Push-up](https://hi.fitness/exercises/deep-push-up) - Mid chest · Dumbbell
- [Resistance Band Assisted Push-up](https://hi.fitness/exercises/resistance-band-assisted-push-up) - Mid chest · Resistance band
- [Assisted Weighted Push Up](https://hi.fitness/exercises/assisted-weighted-push-up) - Mid chest · Weight plate
- [Suspension Trainer with Grips Push-up to Side Plank](https://hi.fitness/exercises/suspension-trainer-with-grips-push-up-to-side-plank) - Mid chest · Suspension trainer
- [Suspension Trainer with Grips Reverse Push-up](https://hi.fitness/exercises/suspension-trainer-with-grips-reverse-push-up) - Mid chest · Suspension trainer