Push-Ups
The push-up is a bodyweight pressing exercise where you lower your chest to the floor and push yourself back up. It mainly builds the chest, with the triceps and the front of the shoulders helping and your abs working to keep your body straight. It needs no equipment and suits beginners and experienced lifters alike, because it is easy to make easier or harder.
Muscles worked
The Push-Ups mainly works your chest, with your triceps, abs and anterior delts helping.
Setting up
- Place your hands on the floor about shoulder-width apart, with your wrists roughly under your shoulders and your fingers spread and pointing forwards.
- Step your feet back until your body is in one straight line from head to heels, with your feet about hip-width apart and balanced on the balls of your feet.
- Brace your abs as if you were about to be nudged in the stomach, and keep your neck long with your eyes looking at a spot on the floor just ahead of your hands.
- If a full push-up is too hard, place your hands on a sturdy bench or step so your body is on a slope, rather than dropping to a sagging position on the floor.
How to do the Push-Ups
- Start in the top position with your arms straight but not locked out, and your body in a firm straight line.
- Take a breath in and brace your abs so your lower back does not sag.
- Bend your elbows and lower yourself under control, with your elbows pointing back at roughly 45 degrees to your body rather than flared straight out to the sides.
- Keep lowering until your chest is just above the floor, or touches it lightly, without resting your weight on the ground.
- Press the floor away, pushing through your whole palm, until your arms are straight again.
- Breathe out as you press up, then reset your brace and repeat for the next rep.
Form tips
- Think of your body as a moving plank. Your hips, ribs and shoulders should rise and lower together as one piece.
- Screw your hands into the floor, as if turning them outwards, to keep your elbows tucked and your shoulders feeling stable.
- Take about two seconds to lower and press up smoothly. You should feel your chest stretch at the bottom and work hard as you press.
- Squeeze your chest as if bringing your hands together as you press up, and finish with your triceps straightening your arms.
- Stop a rep or two before your hips sag or your range shortens. Clean reps are better than a long set of sloppy ones.
Common mistakes
Sagging hips
Brace your abs and keep your body in a straight line from head to heels. If you can't hold that line, do fewer reps or raise your hands on a bench.
Elbows flaring out wide
Keep your elbows pointing back at roughly 45 degrees to your body. This takes strain off the fronts of your shoulders and keeps the work on your chest and triceps.
Cutting the range short
Lower until your chest is just above the floor on every rep. If you can't manage that yet, use a raised surface for your hands so you can go deeper with good form.
Head poking forwards
Keep your neck in line with your spine and look at the floor just ahead of your hands. Don't lead with your chin or nose.
Sets and reps
| Build strength | 4-5 sets of 4-6 reps using a harder variation, such as feet raised on a step, with 2-3 minutes rest. |
|---|---|
| Build muscle | 3-4 sets of 8-12 reps, stopping a rep or two short of failure, with 60-90 seconds rest. |
| Fat loss and general fitness | 2-3 sets of 10-15 reps with 45-60 seconds rest, as part of a full-body session alongside other exercises. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Push-Ups alternatives
Machine taken, or want some variety? These work the same main muscles.
Push-Ups FAQs
How many push-ups should a beginner do?
Start with a number you can do with good form, even if that is only 3-5 reps, and do 3 sets. Add a rep or two each week. If you can't manage a full push-up yet, use your hands on a bench or step.
Which muscles do push-ups work?
Push-ups mainly work your chest. Your triceps and the front of your shoulders help with the pressing, and your abs work to keep your body straight.
How can I make push-ups easier or harder?
To make them easier, put your hands on a raised surface such as a bench, so you push through a more upright body angle. To make them harder, raise your feet on a step, slow the lowering phase to 3-4 seconds, or pause at the bottom. Stop if anything hurts and get it checked.
Track your Push-Ups progress
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