Push-Up
Learn how to perform a classic Push-Up. This fundamental bodyweight exercise builds chest, shoulder, and triceps strength, improving core stability.
Also known as: Press-Up, Floor Press
- Primary
- Chest (Pectorals)
- Equipment
- Bodyweight
- Difficulty
- beginner
- Mechanic
- compound
Setup
- Start in a plank position: hands slightly wider than shoulder-width apart, fingers pointing forward or slightly out.
- Ensure your body forms a straight line from head to heels.
- Engage your core and squeeze your glutes.
How to perform the Push-Up
- Lower your chest towards the floor by bending your elbows.
- Keep your elbows tucked slightly towards your body, not flared out.
- Descend until your chest is just above the floor or your desired depth.
- Pause briefly at the bottom.
- Push through your hands to press your body back up to the starting plank position.
- Maintain a straight body line throughout the movement.
Trainer form cues
- Keep your core tight to prevent your hips from sagging or rising.
- Maintain a neutral spine; avoid arching your back.
- Control the lowering (eccentric) phase.
- Push the floor away with force on the way up.
- Keep your gaze slightly ahead of your hands.
Common mistakes
- Hips sagging: Engage your core more to maintain a straight body.
- Hips raising: Keep your core tight and glutes squeezed.
- Elbows flaring: Tuck elbows slightly closer to your body.
- Head dropping: Keep your head in line with your spine, gaze slightly forward.
- Half reps: Go for full range of motion, chest close to the floor.
Muscles worked
Primary: Chest (Pectorals)
Secondary: Shoulders (Deltoids), Triceps, Core
Recommended rep ranges
| Strength | 3-6 |
|---|---|
| Hypertrophy | 8-15 |
| Endurance | 15-30+ |
Breathing and tempo
Breathing: Inhale as you lower your body, exhale as you push back up to the starting position.
Tempo: 2-1-2-0 (2 seconds down, 1-second pause at bottom, 2 seconds up, 0-second pause at top)
Push-Up FAQs
How can I make push-ups easier if I can't do them yet?
Start with incline push-ups (hands on a raised surface like a counter or bench) or knee push-ups. Gradually lower the incline or transition to full push-ups as you get stronger.
What muscles do push-ups work?
Push-ups primarily work your chest, shoulders, and triceps. They also significantly engage your core muscles for stability, and your glutes and quads to maintain a straight body line.
How can I make push-ups harder?
To increase difficulty, try diamond push-ups (hands close together), decline push-ups (feet elevated), weighted push-ups (with a plate on your back), or plyometric push-ups.