Push Ups
Push ups are a fundamental bodyweight exercise targeting the chest. They build upper body strength and endurance through a pressing motion, with secondary engagement of the triceps, deltoids, and core for stability.
How to do it
- Place your hands slightly wider than shoulder-width on the floor.
- Extend your legs behind you into a plank position, forming a straight line from head to heels.
- Lower your chest to the floor by bending your elbows at roughly a 45-degree angle to your body.
- Press through your palms to fully 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 roughly a 45-degree angle.
- Engage your core and squeeze your glutes for stability.
- Press firmly through your palms to return to the top.
Breathing: Inhale as you lower your chest toward the floor, and exhale steadily as you press back up to the starting position.
Common mistakes
- Sagging hips strain your lower back and reduce core engagement.
- Flaring elbows wide places unnecessary stress on the shoulder joints.
- Partial range of motion limits the muscular benefit of each repetition.
Muscles worked
Primary: chest. Secondary: triceps, delts, abs.
Suggested sets & reps
Get fitter
3 sets × 8–12 reps, rest 60 s
Lose weight
3 sets × 8–15 reps, rest 60 s
Build muscle
3–4 sets × 6–12 reps, rest 90 s
Easier, harder & alternatives
Alternatives
Take care if…
- If you feel wrist discomfort, try placing your hands on a sturdy elevated surface or dumbbells.
- If you experience sharp shoulder pain, ease off and choose a gentler incline 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 can't do a full push up on the floor yet?
Start with an easier variation like desk push ups or knee push ups to build baseline upper body strength.
Where should I feel push ups working?
You should feel the work primarily in your chest, with secondary effort in your triceps, shoulders, and core.
How often should beginners practice push ups?
2 to 3 times per week with at least one rest day in between is plenty for recovery and strength gains.