Exercise Guide
How to do push up
Master the setup, range of motion, and tempo for safer, more effective reps.
Overview
The push-up is a horizontal pressing classic. While it's often seen as a 'beginner' move, it is actually a highly effective way to build the chest, shoulders, and triceps while forcing the core to act as a bridge. Unlike the bench press, the push-up allows your shoulder blades to move freely, which is often much healthier for the long-term integrity of the shoulder joint.
It is a versatile tool that can be modified for anyone, from a total novice to an elite athlete. Master the form, and you'll have a chest-building workout you can do anywhere.
Why Use It
- Builds a strong chest, front shoulders, and triceps.
- Improves 'dynamic' core stability—holding a plank while moving your arms.
- Promotes better shoulder blade health compared to fixed-bench pressing.
When to Use It
Use it as a primary chest movement in bodyweight routines, or as a high-rep finisher after heavy bench pressing to 'pump' the muscles with blood.
Stats
Instructions for Proper Form
Setup
- Hand Placement: Place your hands on the floor slightly wider than your shoulders. Your fingers should be spread wide.
- The Plank: Step your feet back and squeeze your glutes. Your body should be a straight line from your head to your heels.
- The Shoulders: Pull your shoulders away from your ears and 'screw' your palms into the floor to create tension.
Execution
- The Descent: Lower your body by bending your elbows. Keep your elbows tucked at about a 45-degree angle from your ribs (don't let them flare out like a 'T').
- The Bottom: Go down until your chest is just above the floor. Your nose should be slightly in front of your hands.
- The Press: Push the floor away from you as hard as you can until your arms are straight.
Pro-Tip: Think about pushing yourself away from the floor rather than just pushing your body up. This helps engage the serratus and core.
Common Mistakes
- The 'T' Push-Up: Flaring elbows out to 90 degrees, which puts massive stress on the shoulder joint.
- Sagging Hips: Letting the belly touch the floor first. This means your core isn't working.
- Head-Butting the Floor: Reaching with the neck instead of lowering the chest. Keep your chin tucked.
- Half-Reps: Only going down halfway. You're only getting half the results!
Mistakes by Level
Beginner
- Hips sagging toward the floor.
- Elbows flaring too wide.
Intermediate
- Not locking out the elbows at the top.
- Losing neck alignment (looking at the feet).
Advanced
- Rushing the reps and using 'bounce' at the bottom.
- Losing core tension as fatigue sets in.
Mechanics
Use these setup and execution anchors to keep the rep organized, repeatable, and easier to progress.
Movement Pattern
Horizontal Push
Body Position
Prone
Load Style
Bodyweight
Muscles Worked
Primary
- Chest
- Triceps
Secondary
- Front-delts
- Core
Stabilizers
- Serratus-anterior
- Glutes
Setup Requirements
- Place hands slightly wider than shoulder-width on the floor.
- Feet should be together or hip-width apart for more stability.
- Start in a high plank position with a straight line from head to heels.
- Rotate your pits forward to 'lock' your shoulders into place.
Form Checklist
- Are my hips sagging or piking?
- Are my elbows flaring out like a 'T'? (They shouldn't!)
- Is my core tight?
- Am I getting a full range of motion?
Range of Motion
Lower yourself until your chest is an inch from the floor, then press back up until your arms are fully locked out.
Breathing Pattern
Inhale as you lower yourself down; exhale forcefully as you push the floor away.
Tempo Guidance
Control the descent (2 seconds) and press up with power.
Caution Notes
- If your wrists hurt, try using push-up handles or dumbbells to keep your wrists straight.
Programming
Treat these guidelines as practical programming defaults, then scale load, volume, and frequency to match the rest of the training week.
Best For
- Building chest and tricep hypertrophy.
- Improving pressing endurance.
- General upper-body health and maintenance.
Goal Tags
Rep Ranges
- 8-15 reps for general strength.
- 15-30+ reps for muscular endurance.
- Slow, tempo-based reps for muscle growth.
Set Guidance
3-4 sets is standard for most programs.
Rest Guidance
60-90 seconds between sets.
Frequency
Can be done 3-5 times per week as they are relatively easy to recover from.
Pairings
- Pair with inverted rows for a perfect horizontal push/pull balance.
- Superset with a core exercise like mountain climbers.
Audience Notes
- Beginners should focus on perfect form over high reps.
- Advanced lifters should use variations like 'diamond' or 'decline' to increase difficulty.
Substitution Targets
- Dumbbell bench press if you have no equipment.
- Incline push-ups if the floor version is too difficult.
Variations
Use progressions to increase difficulty when you master the movement, and regressions if you struggle with proper form or face mobility limitations.
Regressions
Placing hands on a bench or bar makes you 'lighter' and easier to press.
Best for: Building the strength for floor push-ups.
Knee Push-Up
Reduces the amount of bodyweight you have to lift.
Best for: High-rep endurance training for beginners.
Progressions
Putting your feet on a bench shifts more weight to your upper chest and shoulders.
Best for: Advanced chest development.
Weighted Push-Up
Wearing a vest or having a partner place a plate on your back increases the load.
Best for: Pure strength gains.
FAQ
Common Questions
Are push-ups as good as bench press?
For many, yes! They build similar muscle and are often better for shoulder health. However, the bench press is easier to load with very heavy weights.
How many push-ups should I be able to do?
A good goal for general fitness is 20-30 perfect, chest-to-floor reps.
Alternatives
Start with the closest related options, then browse fallback alternatives that keep the same primary training focus.