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Exercises › Chest › Push Up

Push Up

Push Up is a beginner compound bodyweight exercise that mainly works your chest, with help from your shoulders and triceps.

💪 Chest🏋️ Bodyweight📈 Beginner🔗 Compound🎯 3 sets of 8-15 reps
Push Up: starting position
Starting position
Push Up: end position
End position

How to do the push up

  1. Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
  2. Next, lower yourself downward until your chest almost touches the floor as you inhale.
  3. Now breathe out and press your upper body back up to the starting position while squeezing your chest.
  4. After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Muscles worked

Primary: ChestSecondary: ShouldersSecondary: Triceps

Sets and reps

Do 3 sets of 8-15 controlled reps, stopping 1-2 reps before failure. When you can do 15 easily, slow the tempo or add weight.

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Push Up alternatives

Exercises that train the same main muscle, including options with other equipment.

Bench PressBarbell · BeginnerChest PressMachine · BeginnerIsometric WipersBodyweight · BeginnerDumbbell Bench PressDumbbell · BeginnerCable Chest PressCable · BeginnerSvend PressOther · Beginner

FAQ

What muscles does the push up work?

It mainly works your chest; your shoulders and triceps assist.

How many sets and reps of push up should I do?

Do 3 sets of 8-15 controlled reps, stopping 1-2 reps before failure. When you can do 15 easily, slow the tempo or add weight.

Is the push up good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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