Push-Up

The push-up is the foundational bodyweight pushing exercise. It trains the chest, triceps, and front delts simultaneously while requiring core stability throughout. An excellent exercise for beginners and a valuable addition to any programme for those who lack equipment.

Beginner 💪 Chest Compound Push
3
Sets
10–20
Reps
60 sec
Rest
Compound
Type
🏋️ Bodyweight
Push-Up — start and finish positionsSTARTFINISH
Bodyweight
Chest Beginner Compound
Add This Exercise to Your Workout →

Muscles Worked

Learn more in the Chest training guide →

Primary
Chest
Secondary
Triceps
Front Delts
Core
Highlighted muscles

How To Perform

  1. 1 Place hands slightly wider than shoulder-width. Fingers pointing forward or slightly outward.
  2. 2 Set up a straight body line from head to heels — engage your core and glutes.
  3. 3 Lower your chest to the floor, keeping elbows at roughly 45 degrees.
  4. 4 Press back up to the start, fully extending your arms.

Form Cues

  • ✓ Maintain a rigid body throughout — no sagging hips or raised backside.
  • ✓ Lower your chest, not your forehead — your nose should be the highest point of your body.
  • ✓ Brace your core as hard as you would for a plank.

Common Mistakes

  • ✗ Hips sagging due to insufficient core tension.
  • ✗ Partial range of motion — chest should come close to or touch the floor.
  • ✗ Flaring elbows to 90 degrees — tuck them to roughly 45 degrees.
💡 Professor Splits Says:

Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Push-Up, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.

Exercise Alternatives

Can't do the Push-Up? These alternatives target the same muscles:

Dumbbell Bench Press
Chest · Beginner
→
Machine Chest Press
Chest · Beginner
→
Barbell Bench Press
Chest · Intermediate
→

Swap Push-Up for something else

Ranked by primary muscle, movement pattern and mechanics. Filter by the equipment you have:

Where This Exercise Fits

FAQ

How many sets of Push-Up should I do?▾
3 sets of 10–20 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for chest. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Push-Up target?▾
Push-Up primarily targets the Chest. Secondary muscles include Triceps, Front Delts, Core.
Is Push-Up good for beginners?▾
Push-Up is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?▾
For Push-Up, 60 sec of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.