EX-001

Push-up

A fundamental bodyweight pushing exercise that primarily trains the chest, triceps, and anterior shoulders while requiring core stability.

Beginner

No Equipment

Horizontal Push

How to do a Push-up

Start Position

Start in a high plank position with your hands slightly wider than shoulder-width apart. Keep your arms extended, shoulders stacked over your hands, legs straight, and your body aligned from head to heels.

Movement

Bend your elbows and lower your chest toward the floor while keeping your body rigid and your elbows controlled. Continue until your chest approaches the floor without losing your body alignment.

Bottom Position

Pause briefly when your chest is close to the floor while maintaining a straight line from your head through your hips to your heels.

Return

Push through your hands to extend your elbows and return to the starting position. Keep your core engaged and maintain the same body alignment throughout the movement.

Recommended Reps

8-15

Recommended Sets

3

Rest

60-90 sec

Tempo

2-0-2

Muscles Worked

Primary

Pectoralis Major

Secondary

Triceps Brachii, Anterior Deltoid

Stabilizer

Rectus Abdominis, Gluteus Maximus, Erector Spinae, Serratus Anterior

Training Notes

Use a controlled tempo and stop the set when you can no longer maintain proper body alignment.

Push-up Regresion

Incline Push-up

Push-up Progresion

Decline Push-up

Push-up Variants

Decline Push-upDecline Push-up
Incline Push-upIncline Push-up
Push-upPush-up
Push-upPush-up

Breathing

Inhale as you lower your body. Exhale as you push back to the starting position.

Key Cues

Keep your body in one straight line. Brace your core throughout the movement. Control the descent. Keep your elbows at a controlled angle rather than flaring them excessively.

Common Mistakes

Sagging or arching the lower back. Flaring the elbows excessively. Lowering the chest without maintaining body alignment. Using momentum instead of controlled movement.

Push-up FAQ

What muscles do push-ups work?

Push-ups primarily work the pectoralis major, triceps brachii, and anterior deltoids. The core, glutes, erector spinae, and serratus anterior also contribute to maintaining a stable body position.

How many push-ups should a beginner do?

Start with a number of repetitions you can perform with controlled technique, typically 5–10 repetitions per set. If a full push-up is too difficult, use an incline push-up and gradually progress toward the standard version.

Are push-ups good for building strength?

Yes. Push-ups develop upper-body pushing strength and can become progressively more challenging through changes in leverage, range of motion, tempo, and resistance.

How do you do a push-up correctly?

Start in a high-plank position with your hands slightly wider than shoulder-width apart. Lower your body under control while maintaining alignment from head to heels, then push through your hands to return to the starting position.

What can I do if I cannot do a push-up?

Start with an incline push-up using a stable elevated surface. As your strength and control improve, gradually lower the surface until you can perform a standard push-up.