Push-ups
Push-ups are a foundational bodyweight exercise that targets the pectorals, triceps, and anterior deltoids. They require no equipment and can be performed anywhere, making them one of the most versatile upper body pressing exercises.
How to do it
- Begin in a high plank position with your hands slightly wider than shoulder-width apart.
- Keep your body in a straight line from head to heels with your core engaged.
- Lower your chest toward the ground by bending your elbows at approximately 45 degrees.
- Pause when your chest is just above the floor, then push 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.
- Place hands slightly wider than shoulder-width apart.
- Bends your elbows at roughly a 45-degree angle.
- Engage your core to prevent your hips from sagging.
Breathing: Inhale as you lower your chest toward the floor, and exhale as you push back up to the starting position.
Common mistakes
- Sagging hips, which strains your lower back instead of working your core and chest.
- Flaring elbows straight out to the sides, which places extra stress on the shoulder joints.
- Not lowering down far enough, which limits the full range of motion for your chest.
Muscles worked
Primary: pectorals. Secondary: triceps, delts, core.
Suggested sets & reps
Get fitter
3 sets × 8–12 reps, rest 60 s
Lose weight
3 sets × 8–12 reps, rest 45–60 s
Build muscle
3–4 sets × 6–10 reps, rest 90 s
Easier, harder & alternatives
Alternatives
Take care if…
- If you feel wrist or shoulder discomfort, ease off or choose a gentler incline variation.
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 do a full push-up from my toes yet?
Start with an incline push-up on a sturdy surface or knee push-ups to build upper body strength gradually.
Why do I feel push-ups in my shoulders more than my chest?
Check your elbow angle. If your elbows flare out wide, your shoulders take over. Keep them closer to your ribs at a 45-degree angle.
How often can I practice push-ups?
2 to 3 times per week is a great starting point to allow your muscles time to recover and adapt.