How to Do the Push-Up
The push-up is a bodyweight press that trains the chest, front shoulders and triceps while your core holds your body in one rigid line. It needs no equipment and scales from the knees or an incline up to weighted or feet-elevated versions. It suits nearly everyone, from first-time exercisers to people who want chest volume at home.
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Muscles worked
Primary
- Chest
Secondary
- Triceps
- Shoulders
- Abs
How to do the Push-Up
- 1
Start in a high plank with your hands just wider than your shoulders and directly under them.
- 2
Squeeze your glutes and brace your abs so your body forms a straight line from head to heels.
- 3
Bend your elbows to about 45 degrees from your sides and lower your chest toward the floor.
- 4
Stop when your chest is an inch or two from the floor.
- 5
Press the floor away until your arms are straight.
- 6
Keep your neck neutral and look slightly ahead of your hands throughout.
Form cues to remember
- Body stays one straight plank
- Elbows at 45 degrees
- Chest to the floor
- Push the floor away
Push-Up video tutorial
Common mistakes
Sagging hips
Squeeze your glutes and tighten your abs so your hips stay in line with your shoulders.
Flaring elbows out to 90 degrees
Angle your elbows back toward your hips to take stress off your shoulders.
Half reps
Lower until your chest nearly touches, or raise your hands on a bench to keep the full range.
Craning your head
Keep your neck in line with your spine by looking at a spot just in front of your hands.
Sets and reps
| Muscle growth | 3–4 sets of 8–20 reps, 60–90 sec rest |
|---|---|
| Endurance | 3 sets of as many clean reps as possible, 60 sec rest |
| Strength | 4–5 sets of 5–8 reps with a weighted vest or feet elevated, 2 min rest |
If your wrists hurt, use push-up handles or fists, and drop to an incline if you can't keep a straight body line. Stop a set when your form breaks rather than grinding out sagging reps.
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Push-Up FAQ
What muscles do push-ups work?
Push-ups mainly work the chest, front shoulders and triceps. Your abs, glutes and the muscles around your shoulder blades also work hard to hold the plank position.
How many push-ups should I do?
Aim for sets that end one or two reps before your form breaks. Beginners might start at 3 sets of 5–10, and anyone who can do more than 20 clean reps can add a vest or raise their feet.
Are push-ups enough to build chest muscle?
They can build chest muscle early on, especially if you push close to failure. Once they feel easy, make them harder with elevated feet, a weighted vest, or slower lowering to keep progressing.
