Upper BodyChestShouldersTricepsCore

Full Push Up [Flat Palms]

The classic full push-up performed with flat palms on the floor. A foundational upper-body exercise that builds chest, shoulder, and tricep strength while engaging the core.

Equipment: None

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Step-by-step instructions

1
Start in a high plank position with your hands flat on the floor, slightly wider than shoulder-width apart, and your body forming a straight line from head to heels.
2
Keeping your core tight and elbows at roughly a 45-degree angle from your body, lower your chest toward the floor.
3
Lower until your chest nearly touches the floor, then press back up to the starting position.
4
Repeat.

Notes

Avoid letting your hips sag or pike up — your body should move as one unit. If a full push-up is too challenging, drop to the modified version on your knees.

Muscles worked

ChestShouldersTricepsCore

Back to Upper Body exercises

Jabs: Nose as Target

Modified Push Up [Flat Palms]

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