How to do a Push-Up
The push-up is a bodyweight pressing exercise where you lower and raise your body from a straight plank position. It trains the chest, shoulders and triceps while demanding steady core control, and it can be scaled for nearly everyone, from beginners using an incline to advanced trainees adding weight or tempo.
- Primary muscles
- Chest (pectoralis major)
- Also works
- Triceps (triceps brachii), Front shoulders (anterior deltoids), Core (rectus abdominis)
- Equipment
- Bodyweight
- Level
- Beginner
Step by step
- Place your hands on the floor slightly wider than your shoulders and step your feet back into a high plank.
- Squeeze your glutes and brace your abs so your head, hips and heels form one straight line.
- Bend your elbows and lower your chest toward the floor, keeping your elbows angled back at about 45 degrees.
- Descend until your chest is a few inches from the floor or as low as you can control.
- Push the floor away to straighten your arms and return to the plank, keeping your body rigid the whole way.
Coaching cues
- Spread your fingers and grip the floor for a stable base.
- Move your chest and hips together as one unit.
- Elevate your hands on a bench or box if full push-ups are too hard for now.
Common mistakes
Sagging hips
Tighten your glutes and abs before each rep so your lower back stays neutral.
Half reps
Lower until your chest is close to the floor, regressing to an incline if needed to get full depth.
Elbows flared wide
Tuck your elbows partway toward your sides to keep your shoulders in a comfortable position.
Head dropping forward
Keep your gaze slightly ahead of your hands so your neck stays in line with your spine.
Sets and reps
Strength
4–5 sets of 5–8 reps (weighted or harder variation)
Muscle growth
3–4 sets of 10–20 reps
Endurance
2–3 sets to near failure or 30–60 seconds
Alternatives
FAQ
Can push-ups build muscle?
Yes. Push-ups can build chest, shoulder and triceps muscle, especially when you progress them with more reps, slower tempos, harder variations or added weight.
How many push-ups should a beginner do?
Start with a few sets of whatever number you can do with good form, even if that is only a handful or on an incline, and add reps gradually each week.
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