Standard Push-up
The standard push-up is a foundational bodyweight exercise targeting the pectorals, triceps, and shoulders. It requires no equipment and can be performed anywhere, making it the cornerstone of upper body bodyweight training.
How to do it
- Place your hands on the floor slightly wider than shoulder-width and extend your legs behind you.
- Align your body in a straight line from head to heels.
- Lower your chest to the floor by bending your elbows at a 45-degree angle.
- Pause just above the floor.
- Press back up to the starting position by fully extending your arms.
- 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.
- Angle your elbows back at about 45 degrees.
- Lower your chest smoothly toward the floor.
- Press firmly through your palms to return to the top.
Breathing: Inhale as you lower your body down, and exhale steadily as you press back up to the starting position.
Common mistakes
- Sagging hips strains your lower back and reduces core engagement.
- Flaring elbows wide places unnecessary stress on the shoulder joints.
- Not lowering your chest enough limits the full range of motion.
- Holding your breath makes the exercise harder and raises blood pressure.
Muscles worked
Primary: pectorals. Secondary: triceps, shoulders, abs.
Suggested sets & reps
Get fitter
3 sets × 8–10 reps, rest 60 s
Lose weight
3 sets × 8–12 reps, rest 60 s
Build muscle
3–4 sets × 6–12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp wrist or shoulder discomfort, ease off or choose an elevated 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 standard push-up on the floor yet?
Start with an incline push-up using a stable elevated surface like a sturdy table or bench to build upper body strength gradually.
Why do my shoulders hurt during push-ups?
Elbows flaring too wide away from your torso often causes shoulder discomfort. Keep your elbows tucked closer at a 45-degree angle.
How many times a week should I do push-ups?
Aim for 2 to 3 sessions per week with at least one rest day in between to allow your muscles time to recover and adapt.
Should my back be completely straight?
Yes, engage your core and glutes to maintain a straight line from your head down to your heels without arching your lower back.