Push-Up
Chest
Bodyweight & Reps
Bodyweight
The push-up is a foundational bodyweight exercise that works the chest, shoulders, and triceps. Easily scalable from knees to feet, wide to narrow grip, for all fitness levels.
How to Do Push-Up
- Place hands slightly wider than shoulder width with fingers spread for stability
- Maintain a straight line from head to heels — engage your glutes and core
- Lower your chest to within an inch of the floor, elbows at 45 degrees
- Push the ground away from you and fully extend your arms at the top
Form Cues
- Place hands slightly wider than shoulder width with fingers spread for stability
- Maintain a straight line from head to heels — engage your glutes and core
- Lower your chest to within an inch of the floor, elbows at 45 degrees
- Push the ground away from you and fully extend your arms at the top
Common Mistakes to Avoid
- Sagging hips toward the floor — keep your core braced throughout
- Flaring elbows straight out to 90 degrees instead of keeping them at 45
- Only going halfway down — full range of motion is critical for chest activation
Muscles Worked
Primary
Pectoralis Major (Sternal)
Pectoralis Major (Clavicular)
Secondary
Anterior Deltoid
Triceps Brachii
Serratus Anterior
Core
Recommended Sets and Reps
Strength
4-5 sets
5-8 reps
2-3 min rest
Hypertrophy
3-4 sets
8-15 reps
60-90s rest
Endurance
2-3 sets
15-25 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the push-up work?
Push-ups primarily target the pectoralis major (chest), with secondary activation of the anterior deltoids, triceps brachii, serratus anterior, and core muscles for stabilization.
How many push-ups should I be able to do?
Beginners should aim for 10-15 reps, intermediates 25-40 reps, and advanced athletes 50+ reps in a single set. If you can't do a full push-up, start on your knees or against a wall.
Push-ups vs bench press — which is better?
Bench press allows heavier loading for strength and hypertrophy, while push-ups are accessible anywhere and train core stability simultaneously. Push-ups are excellent for endurance and functional fitness; bench press is better for max strength.
Watch Form Guide on YouTube
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