How to do the Push-Up
Primary: Chest, Triceps · also works Front Delts, Core. Also called: press up, floor press up.
Step by step
- 1
Place your hands on the floor slightly wider than shoulder-width with your fingers pointing forward.
- 2
Step your feet back so your body forms a straight line from head to heels.
- 3
Lower your chest toward the floor by bending your elbows at roughly 45 degrees from your torso.
- 4
Stop when your chest is about a fist's height from the floor.
- 5
Press through your palms to return to the starting position and lock out your elbows.
Coaching cues
- Squeeze your glutes and brace your abs so your hips do not sag
- Think of pushing the floor away from you
- Keep your neck neutral by looking slightly ahead of your hands
Common mistakes
- Flaring the elbows straight out to the sides
- Letting the hips sag or pike up
- Cutting the range of motion short at the bottom
Sets, reps and where it fits
Muscle
3–4 × 8–15
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Push-Up alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Push-Up work?
Primary: Chest, Triceps. Secondary: Chest, Triceps, Front Delts, Core
How many sets and reps of Push-Up should I do?
For muscle: 3–4 sets of 8–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Push-Up?
Same movement pattern, different equipment: Incline Push-Up, Knee Push-Up, Dumbbell Bench Press, Machine Chest Press, Decline Push-Up, Diamond Push-Up.
Is the Push-Up good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.