Push-Up
Also known as: pushup, press-up
- Primary musclePectorals
- EquipmentBodyweight
- DifficultyBeginner
- TypeCompound · Push
Every variation in this family is measured against this one: hands just outside the shoulders, body in one line, chest lowered to just above the floor. Its value is scale, since sets of 15-25 clean reps build pressing endurance that carries over to bench work, and it needs nothing but floor space.
How to do the Push-Up
- Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
- Engage your core and lower your body towards the ground by bending your elbows, keeping your body in a straight line.
- Pause for a moment when your chest is just above the ground, then push yourself back up to the starting position by straightening your arms.
- Repeat for the desired number of repetitions.
Tip: Screw your hands into the floor as if turning the fingers outward to set the shoulders before each set.
Muscles worked
Primary
Pectorals · Chest
The chest drives the arms together as you push, and it is loaded most in the bottom half of the rep when the elbows are bent.
Secondary
- Triceps — The triceps finish the rep by locking the elbows, and they do more work the narrower your hands are.
- Delts — The front delts assist the chest, especially on decline variations where the feet are elevated.
- Abs — The abs hold the body rigid so the hips do not sag, which is why a push-up is also a moving plank.
Common mistakes
- Hips sagging or piked — the body should stay a straight line from head to heels; squeeze the glutes and brace the abs before each rep.
- Elbows flared to 90 degrees — flaring the arms out wide loads the shoulder joint; keep the elbows tucked to about 45 degrees from the torso.
- Cutting the bottom short — chest should come to within a fist of the floor; if that means fewer reps, do fewer reps.
- Head dropping first — the chin reaching for the floor makes it look like a rep when it is not; keep the head neutral and lead with the chest.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Push-ups work as a warm-up before bench press, as a finisher after chest work or as the main push exercise when training with no equipment. Superset them with inverted rows or a band pull-apart for balance.
Variations and alternatives
Similar exercises
Without bodyweight
Frequently asked questions
What muscles does the Push-Up work?
The Push-Up primarily works the pectorals. It also involves the triceps, delts and abs, which assist the movement and stabilise the joints.
Is the Push-Up good for beginners?
Yes. The Push-Up is rated beginner: it uses no equipment beyond your bodyweight and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Push-Up?
If you cannot do the Push-Up, try the Close Hands Wall Push-Up, the Drop Push-Up or the Step Incline Push-Up. Each of them trains the pectorals through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Push-Up, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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