Push-up
The push-up is a foundational bodyweight exercise targeting the pectoral muscles. It simultaneously engages the triceps, shoulders, and core, making it one of the most versatile and widely used upper body exercises.
How to do it
- Begin in a high plank position with hands slightly wider than shoulder-width and body forming a straight line.
- Lower your chest to the floor by bending your elbows at a 45-degree angle from your body.
- Stop just before your chest touches the ground.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your body in a straight line from head to heels.
- Place your hands slightly wider than shoulder-width apart.
- Keep your elbows tucked at a 45-degree angle as you lower.
- Engage your core and squeeze your glutes throughout the movement.
Breathing: Inhale as you lower your body toward the floor, and exhale as you push back up to the starting position.
Common mistakes
- Sagging hips, which strains the lower back and reduces core engagement.
- Flaring elbows out to the sides, which places unnecessary stress on the shoulder joints.
- Not lowering down far enough, which limits the range of motion and muscle activation.
Muscles worked
Primary: pectorals. Secondary: triceps, shoulders, abs.
Suggested sets & reps
Get fitter
3 sets × 8–12 reps, rest 60 s
Lose weight
3 sets × 10–15 reps, rest 60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel wrist discomfort, try performing push-ups on your knuckles or using push-up handles.
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
What should I do if standard push-ups are too difficult right now?
Start with an easier variation like incline push-ups or knee push-ups to build upper body strength gradually.
Where should I feel the push-up working?
You should feel it primarily in your chest, with secondary engagement in your triceps, shoulders, and core.
How many times a week can I practice push-ups?
2 to 3 times per week with at least one rest day between sessions is a great starting point for recovery.