Push Up
Master the classic push-up to build chest, shoulder, and triceps strength. This fundamental bodyweight exercise improves upper body endurance and core
- Movement
- Compound
- Force
- Push
- Per set
- 30s
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Push Up
Decline Push Up
Chest · Pectoralis Major Clavicular Head · Body weight
Wide Hand Push up
Chest · Pectoralis Major Sternal Head · Body weight
Plyo Push Up
Chest · Pectoralis Major Sternal Head · Body weight
Drop Push Up
Chest · Pectoralis Major Sternal Head · Body weight
Description
A push-up is a common calisthenics exercise beginning from the prone position. The exercise involves raising and lowering the body using the arms.
Save Push Up to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Push Up
- 01Setup
Start in a plank position with your hands slightly wider than shoulder-width apart, fingers pointing forward, directly under your shoulders.
- 02Setup
Ensure your body forms a straight line from your head to your heels; engage your core and glutes to prevent your hips from sagging or rising.
- 03
Inhale as you bend your elbows, lowering your chest towards the floor until your upper arms are parallel to the ground or just below, keeping your elbows tracking slightly backward at about a 45-degree angle to your torso.
- 04
Exhale and powerfully push through your palms to extend your arms, returning to the starting plank position.
- 05
Maintain core tension throughout the ascent and repeat the lowering and pushing phases for your desired repetitions, focusing on controlled and fluid movement.
Tips
- Keep your elbows at about a 45-degree angle to your torso, rather than flaring them out to the sides, to better engage your chest and protect your shoulders.
- Aim to lower your chest almost to the floor and fully extend your arms at the top to maximize muscle activation and achieve a full range of motion.
- Constantly brace your core as if preparing for a punch to maintain a rigid body line and prevent your hips from sagging or rising too high.
- Coordinate your breath by inhaling on the way down and exhaling forcefully on the way up to support your movement and maintain core stability.
Common mistakes
- Avoid letting your hips drop towards the floor; instead, keep your core tight and maintain a straight line from head to heels throughout the movement.
- Do not let your elbows flare out wide to the sides; instead, keep them tucked at a 45-degree angle to your body to protect your shoulders and effectively target the chest.
- Refrain from performing partial repetitions without full extension or full depth; instead, focus on a complete range of motion by lowering your chest close to the floor and fully locking out your arms at the top.
In the Ellim app, Push Up unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train push up?
Get Ellim — FreeQuestions
What muscles does Push Up work?
Push Up primarily targets Pectoralis Major Sternal Head. Secondary muscles include Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii.
Is Push Up good for beginners?
Push Up is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Push Up?
You need Body weight to perform Push Up. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Push Up?
Keep your elbows at about a 45-degree angle to your torso, rather than flaring them out to the sides, to better engage your chest and protect your shoulders. Aim to lower your chest almost to the floor and fully extend your arms at the top to maximize muscle activation and achieve a full range of motion. Constantly brace your core as if preparing for a punch to maintain a rigid body line and prevent your hips from sagging or rising too high. Coordinate your breath by inhaling on the way down and exhaling forcefully on the way up to support your movement and maintain core stability.
What are common mistakes when doing Push Up?
Avoid letting your hips drop towards the floor; instead, keep your core tight and maintain a straight line from head to heels throughout the movement. Do not let your elbows flare out wide to the sides; instead, keep them tucked at a 45-degree angle to your body to protect your shoulders and effectively target the chest. Refrain from performing partial repetitions without full extension or full depth; instead, focus on a complete range of motion by lowering your chest close to the floor and fully locking out your arms at the top.
Related exercises
Kneeling Push-up
Chest · Pectoralis Major Clavicular Head · Body weight
Elevanted Push-Up
Chest · Pectoralis Major Clavicular Head · Body weight
Chest Dip
Chest · Pectoralis Major Sternal Head · Body weight
Twist Push-up
Chest · Pectoralis Major Clavicular Head · Body weight
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Track every rep of Push Up.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store