How to Do Normal Push Up

Normal Push Up is a chest exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Chest

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Normal Push Up

  1. 01Place the hands slightly wider than shoulder-width on the floor with legs fully extended.
  2. 02Lower the chest toward the ground by bending the elbows until the upper arms are parallel to the floor.
  3. 03Keep the glutes squeezed and the head in line with the spine to prevent hip sagging.
  4. 04Press through the palms to return to the top, fully extending the arms without locking the elbows.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Normal Push Up

Primary Stabiliser Inactive

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Primary movers

  • Chest Pushes the arms forward and across the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Avoid flaring the elbows out to 90 degrees; keep them at a 45-degree angle to the torso to protect the glenohumeral joint.

Same coaching engine used inside the A90 app

05 / FAQ

Normal Push Up questions

What muscles does Normal Push Up work?

Normal Push Up is catalogued as a chest exercise in A90 Training Club, with the chest as its primary muscle group.

How do you do Normal Push Up correctly?

Place the hands slightly wider than shoulder-width on the floor with legs fully extended. Lower the chest toward the ground by bending the elbows until the upper arms are parallel to the floor. Keep the glutes squeezed and the head in line with the spine to prevent hip sagging. Press through the palms to return to the top, fully extending the arms without locking the elbows.

What is the A90 coach tip for Normal Push Up?

Avoid flaring the elbows out to 90 degrees; keep them at a 45-degree angle to the torso to protect the glenohumeral joint.

Is Normal Push Up suitable for beginners?

Normal Push Up is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Normal Push Up?

No. Normal Push Up is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes normal push up into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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