ExerciseGIF

Exercises / Push-up

Push-up GIF

Push-up animation with the worked muscles highlighted, female figure
Figure

Colour and background options arrive for this exercise in the next update.

Worked muscles

  • ChestMusculus pectoralis major
  • Front shouldersMusculus deltoideus, pars clavicularis
  • TricepsMusculus triceps brachii
Equipment
No equipment
Level
intermediate
Loop
One repetition, 2.03 seconds

Get this animation

Part of the push-up pack, all 14 push-up variations: female and male figure, GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the push-up pack, $29Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/push-up \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a push-up

  1. Position hands flat on the floor slightly wider than shoulder-width with fingers pointing forward
  2. Keep your body in a straight line from head to heels, engaging your core throughout the movement
  3. Lower your body slowly and controlled until your chest is about 2-3 inches from the floor
  4. Keep your elbows at a 45-degree angle from your torso as you descend
  5. Push through your palms to return to the starting position with full arm extension
  6. Maintain steady breathing, inhaling on the way down and exhaling as you push up

Form tips

  • Keep your core tight and avoid letting your hips sag or pike up during the movement
  • Maintain a neutral neck position by looking at the floor about 6 inches in front of your hands
  • If standard pushups are too difficult, modify by performing them on your knees or against an elevated surface
  • Focus on controlled movement rather than speed to maximize muscle engagement and prevent injury
  • Ensure full range of motion by going down until your chest nearly touches the floor and pushing up to complete arm extension

Works similar muscles