Start
Finish
Push-Up
Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line. Lower your chest toward the ground by bending your elbows at about a 45-degree angle, then push back up to the starting position. Keep your core engaged to maintain proper alignment throughout the movement.
- Target muscles
- Chest
- Also works
- Triceps, Shoulders, Abs
- Equipment
- Bodyweight
- Training style
- Calisthenics, Home, Gym-based
- Logged as
- Reps
- Popularity
- 95 of 100
Push-Up: how to do it
- Begin in a high plank position with your hands placed slightly wider than shoulder-width apart and your feet together. Keep your body straight from head to heels, engaging your core and glutes to maintain alignment.
- Slowly lower your body by bending your elbows, keeping them at about a 45-degree angle from your torso. Lower yourself until your chest is just above the ground.
- Push through your palms to straighten your arms and return to the starting position. Ensure your body remains in a straight line throughout the movement.
- Repeat for the desired number of repetitions.
Sets and reps (general guidance)
| Goal | Sets | Reps | Load |
|---|---|---|---|
| Strength | 3 to 5 | 3 to 6 | Heavy, full rest |
| Muscle and endurance | 3 to 4 | 8 to 12 | Moderate, perfect form |
Common mistakes
Common mistakes include letting the hips sag, flaring the elbows too wide, and failing to keep the core engaged. Maintain a straight body line, keep elbows at about a 45-degree angle, and focus on controlled movements.
Alternatives
More Chest exercises
Questions about Push-Up
Which muscles do push-ups work?
Push-ups primarily target the chest muscles (pectorals) while also engaging the triceps, shoulders, and core muscles. They provide a full upper-body workout without the need for equipment.
Do I need any equipment for push-ups?
Push-ups require no equipment—just your body weight. If you want to add resistance, you can use a weighted vest or resistance bands for progression.
Are push-ups suitable for beginners?
Yes, push-ups can be adapted for beginners by performing them on the knees or against a wall to reduce resistance. These modifications help build strength before progressing to full push-ups.
What are common mistakes to avoid when doing push-ups?
Common mistakes include letting the hips sag, flaring the elbows too wide, and failing to keep the core engaged. Maintain a straight body line, keep elbows at about a 45-degree angle, and focus on controlled movements.
How many push-ups should I do for strength gains?
For strength, aim for 3 to 4 sets of 8–15 reps with proper form. Advanced individuals can increase intensity with more reps, slower tempo, or weighted variations.
What safety tips should I follow for push-ups?
Keep your wrists aligned under your shoulders and avoid locking out your elbows at the top. Engage your core to protect your lower back and stop if you feel sharp pain.
What are some effective push-up variations?
Popular variations include incline push-ups for beginners, decline push-ups for increased chest activation, and diamond push-ups to focus on the triceps. Changing hand position or adding plyometric movement can further challenge the muscles.