Press-ups: technique and variations

In short: Press-ups strengthen the chest, shoulders and the backs of the upper arms while also challenging the core muscles. They need no equipment and can be adapted from an easy start to a demanding variation.

In more detail: In a press-up the body forms a stable line while the arms lower it and push it back up. If you cannot yet manage the classic form, start with your hands raised and progress step by step.

In detail

• Starting position: Hands slightly wider than shoulder-width on the floor, fingers pointing forward. Legs straight, body straight from head to heels, stomach and glutes tensed.
• Movement: Lower yourself under control until your chest is just above the floor, then push back up. The elbows point diagonally backwards, not far out to the side.
• Common mistakes: A sagging pelvis, a raised bottom or only half movements. Better to do fewer repetitions with the full range of motion.
• Breathing: Breathe in as you lower, breathe out as you push up.
• Easier: Press-ups against a wall, the edge of a table or a bench are a good start. The higher the hands, the easier it is. Press-ups on your knees are also possible.
• Harder: Raise your feet, lower more slowly or place your hands closer together. A narrow hand position works the backs of the upper arms more.
• Progressing: For example, do a few sets with clean technique on several days a week and then slowly increase the repetitions or the difficulty (progressive-overload-krafttraining-prinzip, rumpftraining-und-plank).
• Balance: For well-rounded training, also include pulling exercises for the back, such as rows with a band or dumbbell.
• Wrists: If you feel discomfort there, you can use press-up handles or dumbbells so that the wrist stays straight, and seek professional advice if pain persists.