Desk Push Ups Standard
The desk push up standard is a bodyweight strength exercise targeting the pectoral muscles, performed using a desk as an elevated surface. It involves the standard push up movement at a comfortable incline, engaging the chest, triceps, and deltoids while remaining accessible for all fitness levels.
How to do it
- Stand facing a desk and place both hands on the edge, shoulder-width apart with your fingers pointing forward.
- Walk your feet backward until your body forms a straight diagonal line from your head to your heels.
- Bend your elbows and lower your chest toward the desk in a controlled manner, keeping your core tight and your body straight.
- Pause when your chest is close to the desk surface, then push back up by fully extending your arms.
- Repeat for the desired number of repetitions, maintaining a straight body line throughout.
Form cues
- Keep your body in a straight line
- Tighten your core muscles
- Lower your chest toward the desk
- Keep elbows tucked slightly in
- Push through your palms
Breathing: Inhale as you lower your body toward the desk, and exhale as you push back up to the starting position.
Common mistakes
- Sagging hips can strain your lower back
- Flaring elbows wide can put stress on shoulder joints
- Moving too fast reduces control and muscle engagement
- Not using the full range of motion limits your progress
Muscles worked
Primary: pectorals. Secondary: triceps, delts.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps, rest 60s
Lose weight
3 sets x 12-15 reps, rest 45s
Build muscle
3-4 sets x 8-12 reps, rest 60-90s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your wrists or shoulders, stop immediately and try a gentler movement.
- If you have a history of shoulder or wrist injuries, check with a professional before starting.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Can I do this on any desk?
Yes, as long as the desk is sturdy, stable, and does not slide on the floor.
Why do I feel this in my shoulders instead of my chest?
You might be flaring your elbows too far out. Try keeping them closer to your sides.
How often should I do these?
2-3 times per week is a great starting point for building strength.