Push Up
The push-up is a fundamental bodyweight exercise that builds pressing strength, core stability, and muscular endurance. Accessible anywhere, it scales from beginner to advanced with countless variations.
Muscles Worked
Primary Muscles
- Pectoralis Major (sternal head)
- Anterior Deltoids
- Triceps Brachii
Secondary Muscles
- Rectus Abdominis & Obliques
- Serratus Anterior
How to Perform
Start in a high plank position with hands placed slightly wider than shoulder-width apart.
Keep your body in a straight line from head to heels, engaging your core and glutes.
Lower your chest toward the floor by bending your elbows, inhaling as you descend.
Keep elbows at a 45-degree angle from your torso, not flaring too wide or tucking too tight.
Push back up to the starting position while exhaling forcefully and maintaining core tension.
Repeat for desired reps, keeping the movement controlled and deliberate throughout the set.
Common Mistakes
Sagging Hips
Letting your hips drop indicates weak core engagement, reducing exercise effectiveness and potentially straining your lower back.
Flaring Elbows Too Wide
Letting elbows flare past 45 degrees puts excessive stress on shoulder joints and reduces chest activation.
Limited Range of Motion
Not lowering your chest close to the floor shortchanges muscle development. Aim for chest to touch or nearly touch.
Looking Up Instead of Down
Craning your neck upward creates cervical spine strain. Keep a neutral neck position looking slightly ahead at the floor.
Training Notes
Push Up is a controlled chest movement that benefits from strict form and steady tempo.
Push Up rewards a controlled press and a deliberate stretch. Set the shoulder blades gently back and down so the chest does the work rather than the front delts. Keep the ribs stacked over the pelvis and avoid flaring up as the load gets heavier. If you lose position, reduce the weight and prioritize a smooth arc that finishes with the hands slightly inside shoulder width.
Think about driving the elbows toward the midline without collapsing the wrists. A brief pause at the stretched position builds stability and reinforces good depth. Use a tempo like 2 seconds down, 1 second pause, 1 second up for most hypertrophy work. This keeps tension on the pecs and prevents bouncing through the bottom.
Programming wise, Push Up fits well after a heavier press or as a main movement on a machine or cable day. For size, 3–4 sets of 8–15 reps with 1–2 reps in reserve is a solid starting point. For strength, keep reps in the 5–8 range and extend rest to 2–3 minutes while maintaining form quality.
If you feel the shoulders more than the chest, slightly narrow the grip and lower the elbows a few degrees. Make sure the hands travel on a gentle inward arc rather than straight forward. Cues like “hug the barrel” or “bring biceps toward the chest” help many lifters keep the pecs engaged throughout the press.
For joint comfort, keep the wrists stacked over the forearms and avoid overextending at lockout. A small range short of full lock keeps tension on the pecs and reduces stress on the elbows and shoulders. When fatigue accumulates, focus on clean reps rather than grinding the last inches of motion.
Pro Tips
Keep your core braced as if preparing for a punch to maintain proper body alignment throughout.
Protract your shoulder blades at the top (push them apart) to fully engage the serratus anterior.
Breathe in on the way down, exhale forcefully on the way up to maximize power and stability.
Focus on your chest touching the floor first, not your hips or belly, to ensure proper form.
Variations
Elevate your feet on a bench or box to increase difficulty and emphasize the upper chest and shoulders.
Diamond Push-Up
Place hands close together forming a diamond shape to shift emphasis heavily to triceps.
Wide-Grip Push-Up
Position hands wider than standard to target outer chest fibers and reduce triceps involvement.
Alternative Exercises
Bench Press
Barbell version allowing heavier loading and progressive overload for chest development.
Dumbbell Bench Press
Allows greater range of motion and addresses muscle imbalances with independent arm movement.
Chest Dip
Bodyweight alternative pressing movement with a different angle emphasizing lower chest.
Incline Push-Up
Easier progression with hands elevated, perfect for beginners building toward standard push-ups.
Track Your Push Up Progress
Log every set, track PRs, and watch your strength grow with replogr.
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