Push-Up
Push-Up is a compound strength exercise primarily targeting the chest. Secondary muscles: Triceps, Shoulders, Core. Equipment: Bodyweight. Difficulty: Beginner.
Exercise Profile
How to Perform
- 1Start in a high plank position with hands slightly wider than shoulder-width, fingers pointing forward.
- 2Set your feet hip-width apart and engage your core so your body forms a rigid straight line from head to heels.
- 3Rotate your hands slightly outward to externally rotate the shoulders and protect the joint.
- 4Lower your body by bending your elbows to about 45 degrees, keeping them tracking over your wrists.
- 5Descend until your chest is an inch from the floor (or lightly touches).
- 6Press through your palms to push back up to the starting position, fully extending your arms.
- 7Exhale at the top and maintain your plank position before the next rep.
Tips & Form Cues
- ✓Engage your glutes and core to prevent your hips from sagging or piking.
- ✓Keep your elbows at about 45 degrees — flaring them to 90 degrees stresses the shoulders.
- ✓Breathe in on the way down, exhale forcefully as you push up.
- ✓For an easier variation, perform push-ups with knees on the ground or hands on an elevated surface.
- ✓For added difficulty, try deficit push-ups, weighted vest push-ups, or plyometric (clap) push-ups.
Recommended Sets & Reps
Frequently Asked Questions
What muscles does Push-Up work?
Push-Up primarily targets the chest. Secondary muscles include Triceps, Shoulders, Core.
What equipment do I need for Push-Up?
Push-Up requires bodyweight. No gym equipment needed.
Is Push-Up good for beginners?
Push-Up is rated beginner difficulty. It is suitable for beginners.
Is Push-Up a compound or isolation exercise?
Push-Up is a compound exercise, meaning it works multiple joints and muscle groups simultaneously.