The push-up lowers the body toward the floor and pushes it back up with the hands under the shoulders. It trains the chest, front shoulders, triceps and the core in one movement, and can be scaled from incline versions to advanced one-arm variations using nothing but body weight.
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How effective is this exercise for you?
4
Sets
20
Reps
Bodyweight
Equipment
6.00
Cal/min
🎯 Muscles Worked
🎯
Primary
Chest
➕
Secondary
Triceps, Shoulders
📋 How To Perform Push-Up
1
Start in a plank position, hands slightly wider than shoulders.
2
Keep your body in a straight line from head to heels — no sagging hips.
3
Lower your chest toward the floor, elbows at about 45° from your torso.
4
Press back up to full extension, squeezing your chest at the top.
5
Breathe in on the way down, out as you push up.
💡 Benefits of Push-Up
Builds pressing strength and muscular endurance anywhere, with no equipment. It also trains the core and shoulder stabilisers, and it is one of the best tests of basic upper-body fitness.
📈 Sets, Reps & Programming
Do 3 to 4 sets of as many clean reps as you can, stopping 1 to 2 reps before form breaks down. Beginners can start with incline or knee push-ups and progress to full reps as strength grows.
⚠️ Common Mistakes to Avoid
Letting the hips sag or pike upward so the body loses its straight line
Flaring the elbows straight out to the sides
Doing half reps and not lowering the chest close to the floor
✅ Pro Tips
Make a straight line from head to heels and squeeze the glutes and abs
Lower the chest to just above the floor with the elbows at roughly 45 degrees
🛡️ Safety Notes
Safe for most people. If the wrists hurt, use push-up handles or perform the exercise on your fists, and reduce the difficulty if the shoulders pinch.
🔁 Progressions & Regressions
Make it harderfeet elevated, archer, or weighted push-ups.
Make it easierincline push-ups with hands on a bench, or knee push-ups.
