Push-Up

Target Muscles

Chest (Pectoralis Major)

Secondary Muscles

Triceps, Shoulders, Core

Equipment

No Equipment

Sets/Reps Guidance

Beginners: 3 sets of as many reps as possible with good form (start with knee push-ups if needed). Intermediate: 3-4 sets of 15-25 reps.

Instructions

Starting Position: Start in a plank position with hands slightly wider than shoulder-width, body forming a straight line from head to heels.

Movement: Lower your body until your chest nearly touches the floor, keeping elbows at roughly 45 degrees. Push back up to the starting position without letting your hips sag or pike up.

Breathing: Inhale on the way down, exhale as you push back up.

Common Mistakes

Letting the hips sag toward the floor.
Flaring elbows straight out to the sides.
Only lowering partway instead of a full range of motion.

Safety Considerations

Keep your core braced throughout to protect your lower back.
If wrists hurt, try push-up handles or perform on fists on a soft surface.

Frequently Asked Questions

Perform them from your knees, or place your hands on an elevated surface like a bench to reduce the load, then progress to full push-ups as you get stronger.

There is no fixed number — focus on strict form and gradual progression rather than comparing to others.

Related Exercises

Bench Press

Plank