How to do a Push-Up

The Push-Up is an intermediate bodyweight exercise that works your chest, with help from your triceps, shoulders and core.

How to do a Push-Up, step by step

1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
2. Engage your core and lower your body towards the ground by bending your elbows, keeping your body in a straight line.
3. 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.
4. Repeat for the desired number of repetitions.

Muscles worked

Common mistakes

• Sagging hips
• Elbows flaring out too much
• Not achieving full range of motion
• Holding breath

Sets and reps by goal

Alternatives, progressions and regressions

More exercises for the same muscles

• TRX Push-Up
• Barbell Bench Press
• Barbell Incline Bench Press
• Barbell Incline Bench Press (Seated)

Frequently asked questions

What muscles does the Push-Up work?

The Push-Up mainly works your chest. It also works your triceps, shoulders and core.

Is the Push-Up good for beginners?

It can be, with some coaching. The Push-Up is rated intermediate, so it suits people who already know the basic movements. Beginners should start light or begin with an easier variation.

How many sets and reps of the Push-Up should I do?

A good starting point is 4-6 sets x 3-6 reps for strength, 3-4 sets x 8-12 reps for muscle growth and 2-3 sets x 15-20 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.

What can I do instead of the Push-Up?

Good alternatives are TRX Push-Up, Barbell Bench Press and Barbell Incline Bench Press.

Put it in a workout plan

• Bodyweight training program
• Push / Pull / Legs program
• Full body training program
• Browse all exercises