Push · Bodyweight
How to do push-ups
A push-up is a moving plank with a press attached, which is why it builds a chest and a trunk at the same time and needs nothing but floor.
Muscles worked: Pectoralis major, Triceps brachii, Anterior deltoid, Core
How to do it
- Set your hands just outside shoulder width with the fingers spread and pointing forward.
- Squeeze the glutes and brace the trunk so your body makes one straight line from ear to ankle.
- Lower until the chest is a fist off the floor, keeping the elbows about 45 degrees from the torso.
- Press the floor away and push your upper back apart at the top instead of collapsing between the shoulder blades.
- Keep the neck long — the chin does not lead the rep.
Mistakes to avoid
- Letting the hips sag, which turns the set into a low-back exercise.
- Flaring the elbows out to a T and irritating the shoulder.
- Half reps — the chest should reach the same depth on the last rep as the first.
Sets and reps
| Goal | Prescription |
|---|---|
| Size | 4 sets of 10–20 reps, 60–90s rest |
| Beginner | 4 sets of 8 with hands on a bench, lowering the surface over time |
| Strength | 4 sets of 6 with a slow 3-second lowering or a weighted vest |
Swaps and alternatives
- Incline push-up — Scales the difficulty down without losing form.
- Dumbbell bench press — Easy to load once bodyweight reps get easy.
- Ring or deficit push-up — More range, more chest stretch.
Common questions
Keep training
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