Push-Up: How-to, Tips & More
The Push-Up is a beginner compound exercise for your chest. You do it with bodyweight. It is a good fit when your goal is muscle growth.
Besides the chest, it also works your triceps, shoulders and core, so it fits well in a session that trains those muscles together.
Muscles worked
Chest
Primary
Triceps
Secondary
Shoulders
Secondary
Core
Secondary
How to do the Push-Up
- Start in a high plank with your hands just wider than your shoulders.
- Lower your chest to the floor, elbows at about 45 degrees from your body.
- Push back up until your arms are straight.
- Keep your body in a straight line from head to heels.
Push-Up tips
- Squeeze your glutes so your hips do not sag.
Sets and reps
Most lifters do well with 10 to 25 reps per set, and 10 to 25 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Bodyweight
Type
Compound
Push-Up alternatives
More chest exercises
Archer Push Up
Bodyweight
Band Chest Fly
Resistance band
Band Chest Press
Resistance band
Band Resisted Push Up
Resistance band
Barbell Floor Press
Barbell
Chest Dips
Dip bars
Frequently asked questions
What muscles does the Push-Up work?
The Push-Up mainly works your chest, with help from your triceps, shoulders and core.
How many sets and reps should I do?
A good starting point is 10 to 25 reps per set, and many lifters get the best results between 10 to 25 reps. Use a weight that leaves one or two reps in reserve.
Is the Push-Up good for beginners?
Yes. The Push-Up is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Push-Up?
You need bodyweight.
Add Push-Up to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon