Health Shelf

Exercise · Upper body

Press ups

Exercise A to Z

  • Strength

Works: Chest, shoulders, the backs of your arms and core.

Add to a routineUsed in 35 timer routines

How to do it

Line drawing of a press up: arms straight with the body in a straight line, then lowered with the chest near the floor.
  1. Put your hands on the floor slightly wider than your shoulders, fingers pointing forward.
  2. Step your feet back so your body is in a straight line from head to heels.
  3. Bend your elbows to lower your chest until it is about a fist's height from the floor. Your elbows point back and slightly out, not straight out to the sides.
  4. Push the floor away until your arms are straight, keeping your body in one straight line.

Watch out for

Hips sagging or sticking up, and letting your head drop.

Make it easier or harder

  1. 1Wall press ups: stand an arm's length from a wall with your hands on it at chest height. The further back your feet, the harder it gets.
  2. 2Worktop or desk press ups: hands on a kitchen worktop, sturdy table or fixed desk, feet stepped back.
  3. 3Knee press ups: on the floor with your knees down, keeping a straight line from knees to head.
  4. 4Press ups.
  5. 5Feet-raised press ups: hands on the floor, feet up on a step or sturdy chair.

Do the difficulty that suits you.

Exercise from healthshelf.org

More exercises like this

RowsUpper back, the backs of your shoulders, and arms.CurlsThe fronts of your arms.Band rowsUpper back, the backs of your shoulders, and arms.Pike press upsShoulders and the backs of your arms.

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Safety and disclaimer

The workouts, exercise instructions and effort guide on this page are general information for adults. They are not tailored to you, they are not medical or professional advice, and they may not be suitable for you. They do not replace advice from a professional who knows you. Although exercise can be good for your health, all exercise carries some risk of injury.

Get advice from a doctor, physiotherapist or other qualified health professional before you start if:

  • you have a heart or lung condition, high blood pressure, diabetes or any other long-term condition
  • you have ever had chest pain, fainting or dizziness, with or without exercise
  • you have an injury, a joint or back problem, or pain when you move
  • you are pregnant or have had a baby in the last year
  • you have recently had an operation, or been ill
  • you take medicine that affects your heart rate, blood pressure or balance
  • you are new to exercise, or coming back after a long break
  • a doctor or other professional has told you to limit or avoid exercise
  • you have any other concern about your health

Stop straight away if you get chest pain or tightness, feel faint or dizzy, become unusually short of breath, feel your heart racing or beating irregularly, or feel sharp pain. Call 999, or your local emergency number, if you have chest pain or tightness, or if any of these does not settle quickly with rest.

Start at a level that feels comfortable and build up gradually. Clear the space around you, use a floor that is not slippery, and make sure any chair, step, bench or equipment is sturdy and will not move.

You choose whether to do these exercises and how hard to work, and you do them at your own risk. Read our full Medical Disclaimer.