Standard Push-ups
Standard Push-Ups is a fundamental bodyweight strength exercise targeting the pectorals. It is one of the most widely used upper body exercises, effectively building chest, tricep, and shoulder strength while engaging the core for stability.
How to do it
- Begin with your hands placed slightly wider than shoulder-width on the floor, arms extended.
- Keep your body in a straight line from head to heels, engaging your core.
- Lower your chest toward the floor by bending your elbows at a 45-degree angle.
- Stop when your chest nearly touches the ground.
- Press through your palms to push back up to the starting position and repeat.
Form cues
- Keep your body in a straight line from head to heels.
- Place your hands slightly wider than shoulder-width apart.
- Tuck your elbows at a 45-degree angle as you lower down.
- Engage your core and glutes to prevent your hips from sagging.
Breathing: Inhale as you slowly lower your chest toward the floor, and exhale powerfully as you press back up to the starting position.
Common mistakes
- Sagging hips, which strains the lower back and reduces core engagement.
- Flaring elbows straight out to the sides, which places excess stress on the shoulder joints.
- Not lowering down far enough, which limits the range of motion and muscle activation.
Muscles worked
Primary: pectorals. Secondary: triceps, shoulders, waist.
Suggested sets & reps
Get fitter
3 sets x 8-12 reps, rest 60 seconds
Lose weight
3 sets x 8-12 reps, rest 60 seconds
Build muscle
3-4 sets x 6-10 reps, rest 90 seconds
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel wrist discomfort, ease off or try performing them on your knuckles or parallettes.
- If you experience sharp shoulder pain, pause and 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 single standard push-up yet?
That is completely normal for beginners. Start with an easier variation like incline push-ups on a sturdy elevated surface to build your strength gradually.
Where should I feel standard push-ups working?
You should feel the effort primarily in your chest, shoulders, and triceps, with your core working hard to keep your body stable.
How many times a week should I do push-ups?
2 to 3 sessions per week with at least one rest day in between is a great starting point for allowing your muscles to recover and grow.