Push-Up
The most accessible chest exercise there is — no equipment, and your core works the whole time.
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Muscles worked
Target
Also works
- Equipment
- Bodyweight
- Level
- Beginner
- Tempo
- Lower 2 s · Lift 1 s
How to do the push-up
- 1Start in a high plank with your hands just wider than your shoulders.
- 2Brace your abs and squeeze your glutes so your body is one straight line.
- 3Lower until your chest is a fist’s height from the floor, elbows angled back about 45°.
- 4Push the floor away until your arms are straight again.
When to pick it: Pick it when you train at home, as a warm-up, or as a finisher. Elevate your hands to make it easier, your feet to make it harder.
Form cues
- Body moves as one plank
- Screw your hands into the floor
- Chest leads, not the chin
Common mistakes
- Hips sagging toward the floor
- Elbows flared straight out
- Doing half reps
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time.
Equipment taken? Swap it for
These train the same muscles with different equipment.
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General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.