Standard Push Up
The standard push up is a fundamental bodyweight exercise targeting the chest, with secondary engagement of the shoulders, upper arms, and abs. It involves lowering and pressing the body in a plank position to develop upper body pushing strength and core stability.
How to do it
- Begin in a plank position with your hands placed slightly wider than shoulder-width apart and fingers pointing forward.
- Engage your core and keep your body in a straight line from head to heels.
- Lower your chest toward the floor by bending your elbows at roughly a 45-degree angle to your body.
- Pause briefly when your chest is just above the floor, then press back up 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.
- Bend your elbows at a 45-degree angle as you lower.
- Engage your core to prevent your hips from sagging.
Breathing: Inhale as you lower your chest toward the floor, and exhale as you press back up to the starting position.
Common mistakes
- Sagging hips, which strains your lower back and reduces core engagement.
- Flaring elbows out to the sides, which places extra stress on the shoulder joints.
- Partial range of motion by not lowering your chest enough, limiting muscle activation.
Muscles worked
Primary: chest. Secondary: shoulders, upper arms, abs.
Suggested sets & reps
Get fitter
3 sets x 6-10 reps, rest 60 s
Lose weight
3 sets x 8-12 reps, rest 45-60 s
Build muscle
3-4 sets x 8-12 reps, rest 60-90 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel sharp wrist or shoulder discomfort, 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.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
What should I do if standard push ups are too difficult right now?
You can start with incline push ups or knee push ups to build your upper body strength gradually.
Where should I feel standard push ups working?
You should feel the work primarily in your chest, with secondary engagement in your shoulders, upper arms, and core.
How often can I practice push ups?
For beginners, 2 to 3 times per week with at least a rest day in between is a great starting point for recovery.