Push-Up
Primary
Chest
Secondary
Triceps, Shoulders, Core
Equipment
Bodyweight
Difficulty
Beginner
Type
Push
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For training your chest, the Push-Up is a solid beginner-level pushing movement in the compound category. Use anytime, anywhere for chest training.
Everything You Need to Know About the Push-Up
The Push-Up is a good for beginners exercise that targets your Chest (pectoralis major). It's a popular choice for building strength and muscle in these areas. When should you use it? Use anytime, anywhere for chest training. This timing makes the most of your workout and helps you get better results. Who is this for? All fitness levels looking to build strength and muscle definition. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Push-Up — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Push-Up?
- 1
Start in a plank position with hands slightly wider than shoulders.
- 2
Keep your body in a straight line from head to heels.
- 3
Lower your body by bending your elbows.
- 4
Lower until your chest nearly touches the floor.
- 5
Push back up to the starting position.
- 6
Keep your core tight throughout.
What are the best tips for the Push-Up?
Don't let your hips sag or pike up.
Keep your elbows at about 45 degrees.
Go through full range of motion.
Engage your core throughout.
Common Push-Up mistakes
Hips sagging or piking.
Losing hip position during the Push-Up shifts the loading pattern away from your Chest (pectoralis major) and can compress your lower back. Stay planted and let your Chest (pectoralis major) do the work.
Not going low enough.
During any pressing movement like the Push-Up, this mistake reduces how effectively your Chest (pectoralis major) can produce force. Focus on the muscle you're trying to work — if you can't feel your Chest (pectoralis major) driving the movement, something is off.
Elbows flaring to 90 degrees.
Letting your elbows drift wide during the Push-Up shifts load onto your shoulder joint instead of your Chest (pectoralis major). Keep them tucked at about 45 degrees to protect your rotator cuff and keep tension where it belongs.
Not maintaining a straight body line.
During any pressing movement like the Push-Up, this mistake reduces how effectively your Chest (pectoralis major) can produce force. Focus on the muscle you're trying to work — if you can't feel your Chest (pectoralis major) driving the movement, something is off.
Push-Up — who it's best for
All fitness levels looking to build strength and muscle definition.
How to Program the Push-Up
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 10-20 reps. Rest 60-90s.
What are good alternatives to the Push-Up?
Other Variations
- Diamond Push-Up
- Wide Push-Up
- Decline Push-Up
- Incline Push-Up
Variation Details
Diamond Push-Up
Hands close together forming a diamond. Works triceps harder.
Decline Push-Up
Feet elevated on a bench. Targets upper chest and is harder than regular push-ups.
Incline Push-Up
Hands elevated on a bench. Easier version great for beginners.
Dumbbell Bench Press
Weighted pressing movement. Allows progressive overload beyond body weight.
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Push-Up — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Maintain proper form throughout.
- Scale to your ability with variations.