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Push Up

Master the classic push-up to build chest, shoulder, and triceps strength. This fundamental bodyweight exercise improves upper body endurance and core

Intermediate
Compound
Push
30s per set1 min rest
Chest
Body weight

Variations of Push Up

Decline Push Up exercise targeting Chest and Pectoralis Major Clavicular Head
Compound

Decline Push Up

Elevate your feet to intensify your push-up, targeting the upper chest and shoulders more effectively.

Intermediate
ChestPectoralis Major Clavicular HeadBody weight
Wide Hand Push up exercise targeting Chest and Pectoralis Major Sternal Head
Compound

Wide Hand Push up

Perform wide hand push-ups to intensely target your chest muscles. This bodyweight exercise strengthens your pectorals, deltoids, and triceps effectively.

Intermediate
ChestPectoralis Major Sternal HeadBody weight
Plyo Push Up exercise targeting Chest and Pectoralis Major Sternal Head
Compound

Plyo Push Up

An explosive push-up variation building upper body power. Explode up from the floor, briefly lifting hands, then absorb impact.

Advanced
ChestPectoralis Major Sternal HeadBody weight
Drop Push Up exercise targeting Chest and Pectoralis Major Sternal Head
Compound

Drop Push Up

Master the explosive Drop Push Up to build powerful chest, shoulder, and triceps strength. Start standing, drop into a push-up, and explode back up.

Intermediate
ChestPectoralis Major Sternal HeadBody 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.

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How to Do Push Up

  1. 1
    Setup

    Start in a plank position with your hands slightly wider than shoulder-width apart, fingers pointing forward, directly under your shoulders.

  2. 2
    Setup

    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.

  3. 3

    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.

  4. 4

    Exhale and powerfully push through your palms to extend your arms, returning to the starting plank position.

  5. 5

    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.

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Frequently Asked Questions

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 exercise targeting Chest and Pectoralis Major Clavicular Head
Compound

Kneeling Push-up

Build foundational chest, shoulder, and triceps strength with the kneeling push-up. Develop proper form and control for a stronger upper body.

Beginner
ChestPectoralis Major Clavicular HeadBody weight
Elevanted Push-Up exercise targeting Chest and Pectoralis Major Clavicular Head
Compound

Elevanted Push-Up

Elevated Push-Ups target your upper chest and shoulders more intensely than standard push-ups.

Advanced
ChestPectoralis Major Clavicular HeadBody weight
Chest Dip exercise targeting Chest and Pectoralis Major Sternal Head
Compound

Chest Dip

Sculpt a strong chest with bodyweight Chest Dips. This powerful exercise targets your lower pecs, shoulders, and triceps for upper body strength.

Intermediate
ChestPectoralis Major Sternal HeadBody weight
Twist Push-up exercise targeting Chest and Pectoralis Major Clavicular Head
Compound

Twist Push-up

Master the twist push-up for a dynamic challenge, building chest and core strength.

Advanced
ChestPectoralis Major Clavicular HeadBody weight
Assisted Standing Triceps Dip exercise targeting Upper Arms and Pectoralis Major Sternal Head
Compound

Assisted Standing Triceps Dip

Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.

Intermediate
Upper ArmsPectoralis Major Sternal HeadLeverage machine
Dumbbell Complex Push-up Row Clean and Press exercise targeting Back and Chest
Compound

Dumbbell Complex Push-up Row Clean and Press

The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.

Advanced
BackChestDumbbell

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Push Up

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