It’s hard to beat the burn of an old-school push-up. The push-up works multiple muscles in a single movement: chest, shoulders, triceps, and core. It requires no special equipment and can be done anywhere, anytime. But while most people have been doing push-ups since their first P.E. class, mastering the subtleties of correct technique can help you get the most out of this exercise. In this illustrated guide, we walk you through those subtleties from beginning to end. Pay attention to the details and push your way through to a stronger upper body.
Once you’ve mastered the standard push-up, here’s what to do when the muscle-gaining results you get from them plateau, as well as 35+ variations to work into your routine.