Push Up (Chest Touch on Floor)
Push up with chest touch on floor is a bodyweight exercise that takes the push-up through its complete range of motion by touching the chest to the floor at the bottom. The full range of motion maximizes chest muscle engagement and builds greater pectoral strength.
How to do it
- Begin in a standard push-up position with hands slightly wider than shoulder-width.
- Lower your body slowly until your chest makes full contact with the floor.
- Pause briefly with your chest on the ground, keeping your elbows at your sides.
- Push explosively through your palms to 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.
- Lower your chest until it lightly touches the floor.
- Tuck your elbows at a 45-degree angle to your torso.
- Push strongly through your palms to return to the top.
Breathing: Inhale as you lower your chest slowly to the floor, and exhale as you push yourself back up.
Common mistakes
- Sagging hips cause lower back strain and reduce core activation.
- Flaring elbows wide puts unnecessary stress on the shoulder joints.
- Rushing through the bottom without a brief pause removes the full range of motion benefit.
Muscles worked
Primary: chest. Secondary: triceps, delts, abs.
Suggested sets & reps
Get fitter
3 sets x 8-12 reps, rest 60 seconds
Lose weight
3 sets x 10-15 reps, rest 45 seconds
Build muscle
3-4 sets x 8-12 reps, rest 60-90 seconds
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel sharp wrist or shoulder pain, ease off and choose a gentler option.
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 if I cannot touch my chest to the floor yet?
Start with knee push-ups or place your hands on an elevated surface like a sturdy table until you build enough upper body strength.
Why do my shoulders hurt during this exercise?
Elbows flaring too wide often causes shoulder discomfort. Keep your elbows tucked closer to your sides.
How often can I do push-ups?
Two to three times a week is plenty for beginners to allow your chest and triceps adequate recovery time.