Push-Up
The most accessible chest exercise there is: no equipment, and your core works the whole time.
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3 sets of 6–15 reps, 1–2 min rest, guided
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
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
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. Get a full 4–12 week program →
Equipment taken? Swap it for
These train the same muscles with different equipment.
