Exercise Guide
How to do a push up
Master setup, range of motion, and tempo with step-by-step instructions so every rep is more effective and safer.
About push up
The push up is a versatile bodyweight exercise that builds strength in the chest, shoulders, and triceps while engaging the core. It requires no equipment and can be modified to suit any fitness level. Beyond building muscle, push ups improve functional strength and stability. They serve as a fundamental movement for upper body development, enhancing endurance and the ability to control one's own weight.
Stats
Instructions for Proper Form
Setup:
- Starting Position: Begin in a high plank position with your hands slightly wider than shoulder-width apart and feet hip-width apart.
- Body Alignment: Form a straight line from your head to your heels. Engage your core by squeezing your abs and glutes.
- Shoulder Position: Keep your shoulders down and away from your ears.
The Lift:
- Initiate the bend: Bend your elbows, lowering your chest towards the floor in a controlled movement. Keep your elbows relatively close to your body.
- Depth: Lower yourself until your upper arms are roughly parallel to the floor or slightly below if comfortable.
- Powerful press: Press back up to the starting plank position, extending your elbows fully.
- Repeat: Perform the desired number of repetitions with smooth, focused movements.
Tips:
- Engage your core: Maintain a tight core throughout the exercise for better form and to protect your lower back.
- Hand placement: Adjust hand placement slightly to find what best targets your chest.
- Breathe: Exhale as you push up, inhale as you descend.
Variations
- Incline Push-Up: Easier variation performed with your hands elevated on a bench or box.
- Knee Push-Up: Easier variation performed with your knees on the ground.
- Decline Push-Up: Harder variation with your feet elevated on a bench or box.
Common mistakes: Letting the hips sag or the lower back arch, flaring elbows out at a 90-degree angle, and performing half-reps.
Alternatives
dumbbell bench press
The dumbbell bench press is a fundamental upper body exercise that builds strength in the chest, shoulders, and triceps. Unlike the barbell version, using dumbbells allows for a greater range of motion and requires more stabilization from the smaller supporting muscles. This makes it an excellent choice for correcting muscular imbalances, enhancing chest development, and improving overall functional pressing strength for various athletic endeavors.
machine seated fly
The machine seated fly is a popular isolation exercise used to target and define the pectoral muscles. By using a machine, you remove the need to stabilize free weights, allowing you to focus entirely on the squeeze and stretch of the chest. This movement is perfect for adding volume to your chest workout and achieving a deep muscular pump without straining the shoulder joints excessively.
cable lying fly
The cable lying fly is a superior chest isolation exercise that maintains constant tension on the pectorals throughout the movement. Unlike dumbbell flies, where the resistance drops off at the top, cables pull against the muscles even when the hands are close together. This creates a more intense contraction and better muscle fiber activation, leading to improved chest width, definition, and overall pectoral development.
cable incline fly
The cable incline fly is an isolation movement that focuses on the upper portion of the pectoral muscles. Performing this on an incline bench while using cables provides a consistent stretch and squeeze that is hard to replicate with free weights. This exercise is perfect for filling out the upper chest, creating a more defined transition between the shoulders and chest for a powerful look.
cable low chest fly
The cable low chest fly is a variation of the chest fly that specifically targets the upper pectoral muscles. By setting the pulleys at a low position and pulling the handles upward and inward, you emphasize the clavicular head of the chest. This movement is excellent for creating a full, balanced chest and providing a strong stretch and peak contraction that is difficult to achieve with free weights.
barbell bench press
The barbell bench press is the gold standard for building upper body strength and muscle mass. This compound movement primarily targets the pectoralis major, anterior deltoids, and triceps. By pressing a heavy load from a lying position, you engage multiple muscle groups and the central nervous system, making it a foundational lift for athletes and bodybuilders seeking to increase horizontal pressing power and chest development.
machine chest press
The machine chest press offers a safe and controlled way to target the pectoral muscles, anterior deltoids, and triceps. It is particularly useful for beginners learning the pressing motion or for advanced lifters looking to isolate the chest without worrying about stabilizing a barbell. The fixed range of motion allows for intense focus on muscle contraction, making it a staple for building upper body size.
machine incline chest press
The machine incline chest press specifically targets the upper portion of the pectoral muscles while providing the stability of a machine. By pushing at an upward angle, it helps develop chest fullness and shoulder strength. The machine's fixed path ensures proper form and reduces the risk of injury, making it an excellent choice for both beginners and advanced lifters focusing on hypertrophy.
barbell incline bench press
The barbell incline bench press is a primary compound movement for the upper chest and shoulders. Pressing a barbell on an incline bench shifts the focus toward the clavicular head of the pectorals. It is fundamental for building upper body strength and a well developed chest. This exercise also heavily involves the front deltoids and triceps, making it a cornerstone of strength programs.
cable standing fly
The cable standing fly is a popular chest exercise that provides constant tension across the pectoral muscles. Unlike dumbbells, cables offer resistance throughout the entire arc of the movement, especially at the peak contraction. By standing between the pulleys and pulling the handles together in a hugging motion, you can effectively sculpt the inner chest and improve muscular endurance while maintaining a stable, upright posture.
dumbbell fly
The dumbbell fly is a classic isolation movement designed to target the pectoralis major through a wide range of motion. Unlike pressing movements, the fly focuses on the horizontal adduction of the arms, providing a deep stretch at the bottom. This exercise is excellent for sculpting the chest and improving the mind muscle connection, helping to define the inner chest and enhance overall pectoral development.
cable standing crossovers
Cable standing crossovers are a primary isolation exercise for the pectoral muscles, allowing for a deep stretch and a peak contraction across the midline. The adjustable height of the cables allows you to target different areas of the chest, from the upper fibers to the lower portion. This exercise provides constant tension, which is superior to dumbbells for maintaining engagement throughout the entire range of motion.
machine high incline hammer chest press
The machine high incline hammer chest press specifically targets the upper portion of the pectoral muscles and the anterior deltoids. The high incline angle shifts the focus upward, helping to build a full, well developed chest. Using a machine provides a fixed path of motion, allowing you to safely push heavy loads with controlled form, making it an ideal choice for hypertrophy and strength gains.
barbell paused incline bench press
The barbell paused incline bench press is an advanced strength exercise that targets the upper pectoral muscles. By incorporating a distinct pause at the bottom of the lift, you eliminate the stretch reflex and force the muscles to work harder from a dead stop. This technique is exceptional for building explosive pressing power and ensuring a full range of motion during chest workouts.
clap push up
The clap push up is an explosive plyometric exercise that develops power in the chest and triceps. By pushing off the ground with enough force to clap your hands, you train your fast twitch muscle fibers for maximum speed and strength. This advanced variation not only builds a powerful upper body but also improves coordination and athletic performance, making it a favorite for power focused athletic training.
bench dip
The bench dip is a bodyweight or weighted exercise targeting the triceps, shoulders, and chest. By using a bench for support, you can adjust the difficulty by changing leg position. This movement is highly effective for building pushing strength and triceps mass. It is a versatile exercise that can be performed almost anywhere, making it a common choice for bodyweight and home training.
barbell paused bench press
The barbell paused bench press is a strength focused variation that eliminates momentum by requiring a brief pause at the chest. This technique builds explosive power from the hole and reinforces proper technique and chest tightness. It is a favorite among powerlifters for breaking through plateaus, as it forces the pectoral and triceps muscles to work harder during the initial drive.
chest tap push up
The chest tap push up is a dynamic bodyweight exercise that adds an element of stability and explosive power to the standard push up. By tapping your chest with one hand at the top of the movement, you force the opposite side of your chest, shoulder, and core to stabilize your weight. This variation increases the intensity, improves coordination, and builds functional upper body strength and core control.
decline push up
The decline push up is a powerful bodyweight exercise that shifts the focus of the movement toward the upper pectoral muscles and the anterior deltoids. By elevating your feet on a bench or platform, you increase the resistance placed on your upper body. This variation is excellent for building chest definition and enhancing overall upper body pushing strength and core stability.
dips between chair
This bodyweight exercise is an accessible way to target the triceps, chest, and front deltoids at home. By supporting your weight on two sturdy chairs and lowering your hips, you build upper body pressing strength. It is a highly effective movement for toning the arms and improving shoulder stability, requiring only minimal equipment to provide a challenging workout for various fitness levels.
resistance band push up
The resistance band push up is an advanced variation of the classic push up that adds variable resistance to the movement. As you push away from the floor, the band stretches, increasing the load at the top of the rep. This targets the chest and triceps more intensely, helping to overcome plateaus in bodyweight training and improving explosive power and muscle fiber recruitment.
machine seated dip
The machine seated dip is a controlled isolation exercise that targets the triceps and the lower pectoral muscles. Using a machine allows you to stay in a fixed position, which is ideal for those who find traditional bodyweight dips difficult or stressful on the shoulders. It is a great way to add high volume triceps work to your routine, helping to build arm size and pressing strength.
wide grip push-up
This variation of the classic push up places the hands further apart to target the pectoral muscles more intensely. By widening the base, you decrease the involvement of the triceps and shoulders, forcing the chest to do more work. It is an effective bodyweight exercise for building upper body strength and enhancing chest width and definition without the need for specialized gym equipment.
barbell paused decline bench press
The barbell paused decline bench press is a highly effective compound movement targeting the lower pectoral muscles while minimizing shoulder strain compared to flat variations. By incorporating a pause at the bottom of the movement, you eliminate momentum and force the chest to generate explosive power from a dead stop. This exercise is perfect for building chest thickness and increasing overall pressing strength.
chest dips
Chest dips are a powerful bodyweight compound exercise that targets the lower pectorals, triceps, and anterior deltoids. By leaning the torso forward during the movement, you shift the emphasis from the arms to the chest muscles. Dips are often referred to as the bodyweight squat for the upper body because of their incredible ability to build significant muscle mass and functional pushing strength.
bench dip on floor
The bench dip on floor, often called a floor dip, is a convenient bodyweight exercise that targets the triceps. By placing your hands on the ground behind you and lifting your hips, you perform a pushing motion that isolates the back of the arms. It is a great introductory movement for beginners to build foundational triceps strength and can be performed anywhere without any specialized equipment.
push up
The push up is a versatile bodyweight exercise that builds strength in the chest, shoulders, and triceps while engaging the core. It requires no equipment and can be modified to suit any fitness level. Beyond building muscle, push ups improve functional strength and stability. They serve as a fundamental movement for upper body development, enhancing endurance and the ability to control one's own weight.
cable lying pullover
The cable lying pullover is a unique exercise that targets the latissimus dorsi and the serratus anterior while keeping constant tension on the muscles. By lying on a bench and pulling the cable overhead, you achieve a deep stretch that is difficult to replicate with dumbbells. This movement is excellent for improving thoracic mobility and building a wide, tapered back through a long range of motion.
dumbbell close grip bench press
The dumbbell close grip bench press is a compound pressing movement that emphasizes the triceps and inner chest. By holding dumbbells close together over the center of the chest, you shift the load away from the shoulders and onto the arms. This exercise is excellent for building triceps strength and mass while also contributing to chest density and overall pushing power.
push-up row
The push up row, also known as the renegade row, is a challenging compound exercise that combines a chest press with a back row. While holding dumbbells in a plank position, you perform a push up and then row one weight at a time toward your hip. This movement builds upper body strength, improves core stability, and enhances coordination by requiring significant balance.
cable incline bench press
This movement combines the benefits of an incline press with the constant tension of cables. It targets the upper pectoral muscles and anterior deltoids. Unlike free weights, the cables provide a consistent resistance profile throughout the entire range of motion, which can lead to better muscle fiber recruitment. It is an excellent choice for hypertrophy and developing a well rounded, powerful chest.
machine decline chest press
This exercise targets the lower portion of the pectoral muscles using a machine for guided movement. The downward pressing angle emphasizes the lower chest, helping to create a more defined and sculpted look. The machine's stability allows for controlled reps and heavy lifting, making it a safe and effective choice for building overall chest mass and strength without requiring a spotter.
cable bench press
The cable bench press is a variation of the traditional chest press that utilizes a cable machine to provide constant tension throughout the movement. Unlike free weights, cables offer resistance that doesn't rely solely on gravity, allowing for a more consistent muscle engagement. This exercise is great for improving chest definition, shoulder stability, and overall pressing mechanics in a controlled environment.
dumbbell incline fly
The dumbbell incline fly is an isolation exercise that targets the upper pectoral muscles. By performing the movement on an inclined bench, you place more emphasis on the clavicular head of the chest. The wide, sweeping motion provides a deep stretch at the bottom and a strong contraction at the top, helping to create a well rounded chest and shoulder stability.
dumbbell incline bench press
The dumbbell incline bench press is a key compound exercise for targeting the upper portion of the pectoral muscles and the anterior deltoids. The incline angle shifts the focus of the press, helping to build a more rounded and complete chest. Using dumbbells allows for a greater range of motion and improved stabilizer muscle activation compared to the barbell version of the exercise.
smit-machine bench press
The Smith machine bench press is a variation of the traditional bench press that uses a guided barbell system. This setup offers increased stability and safety, allowing lifters to focus purely on the horizontal pushing movement without worrying about balancing the weight. It effectively targets the pectorals, deltoids, and triceps, making it a great option for hypertrophy and training safely.
smit-machine incline bench press
The Smith machine incline bench press is a guided weightlifting exercise that focuses on the upper pectoral muscles and front deltoids. The incline angle shifts the workload to the top of the chest, while the Smith machine fixed path provides safety and stability. This allows for controlled movements and the ability to train to failure safely, making it ideal for muscle growth.
diamond push up
The diamond push up is a challenging bodyweight variation that places heavy emphasis on the triceps and the inner chest. By positioning your hands close together so the thumbs and index fingers form a diamond shape, you increase the mechanical load on the arms. This exercise is one of the most effective bodyweight movements for developing triceps strength and is a great tool for building upper body endurance.
incline push-up
The incline push up is a versatile upper body exercise that primarily targets the lower portion of the pectoral muscles. By placing your hands on an elevated surface like a bench or step, you reduce the total amount of body weight being lifted. This makes it an excellent progression for beginners or a useful high volume exercise for more advanced lifters looking to target the chest differently.
floor triceps dips
Floor triceps dips are a convenient and effective bodyweight exercise for targeting the back of the arms. By supporting your weight on your hands and feet with your hips lifted, you perform a shallow pressing motion. This exercise is ideal for beginners or as a high repetition finisher to flush the triceps with blood, helping to improve muscle endurance and tone without the need for equipment.
assisted chest dip
The assisted chest dip is an excellent way for beginners to build the strength necessary for unassisted dips. By using a machine or a resistance band to provide an upward boost, you can focus on proper form and the contraction of the chest and triceps. This exercise allows for a full range of motion while reducing the total body weight being lifted, making it highly accessible.
barbell decline bench press
The barbell decline bench press is a compound chest exercise that emphasizes the lower pectoral muscles. By lying on a decline bench, the angle of the press shifts the focus away from the shoulders and onto the lower chest. This allows many lifters to handle heavier weights, making it a powerful tool for building overall chest mass and creating distinct lower definition.
burpee
The burpee is a high intensity, full body exercise that combines a squat, push up, and jump into one fluid movement. It is renowned for its ability to improve cardiovascular endurance, explosive power, and metabolic rate. Because it requires no equipment, it is a versatile tool for conditioning, fat loss, and building functional strength, making it a staple in circuit training and metabolic workouts.