StrengthBeginnerCompound
Push-ups
Push-ups are the ultimate bodyweight upper body exercise, building strength, endurance, and stability while requiring no equipment.
Pectoralis Major
2-4 sets × 8-25
6 cal/min
90/100
Starting Position
Movement
End Position
Primary Muscles
Pectoralis Major, Anterior Deltoid, Triceps
Equipment
None required
Effectiveness
8/10 Rating
Benefits
Builds functional upper body strength
Improves core stability and posture
Can be done anywhere, anytime
Endless progression possibilities
Develops mind-muscle connection
Improves bone density in arms and wrists
Step-by-Step Instructions
1Setup
- 1Start in a high plank position with hands slightly wider than shoulders
- 2Position hands directly under shoulders with fingers spread wide
- 3Create a straight line from head to heels
- 4Engage your core and squeeze your glutes
- 5Keep your head in neutral position looking down
2Execution
- 1Lower your body slowly until chest nearly touches the floor
- 2Keep elbows at 45-degree angle to your body
- 3Maintain straight body line throughout the movement
- 4Press through your palms to return to starting position
- 5Fully extend arms at the top while maintaining plank position
3Completion
- 1Complete all repetitions with consistent form
- 2Rest in plank position between reps if needed
- 3Focus on quality over quantity
Breathing Pattern
Inhale on the way down, exhale while pressing back up to starting position.
Perfect Form Cues
Do's
- Keep your core tight throughout the entire movement
- Maintain a straight line from head to heels
- Control both the descent and ascent
- Keep your elbows at 45-degree angle to your torso
- Breathe rhythmically throughout the movement
- Engage your glutes to maintain proper alignment
Don'ts
- Don't let your hips sag or pike up
- Don't flare your elbows out to 90 degrees
- Don't hold your breath
- Don't rush through the movement
- Don't let your head drop or crane forward
- Don't partial rep - go through full range of motion
Common Mistakes & Corrections
Mistake: Sagging hips
Correction: Engage your core and glutes to maintain straight body line
Why it matters: Hip sagging reduces effectiveness and can cause lower back pain
Mistake: Elbows flared too wide
Correction: Keep elbows at 45-degree angle to reduce shoulder stress
Why it matters: Wide elbows put unnecessary stress on shoulder joints
Mistake: Partial range of motion
Correction: Lower chest to within 1-2 inches of the floor
Why it matters: Full range of motion maximizes muscle activation and strength gains
Mistake: Head position errors
Correction: Keep head in neutral position, looking down at floor
Why it matters: Poor head position can strain neck and affect spinal alignment
Progressions & Modifications
Make it Harder
Beginner
- • Wall push-ups standing arm's length from wall
- • Incline push-ups with hands on elevated surface
- • Knee push-ups from knees instead of toes
- • Assisted push-ups with resistance band
Intermediate
- • Standard push-ups with full range of motion
- • Wide-grip and narrow-grip variations
- • Slow tempo push-ups (3 seconds down, 3 seconds up)
- • Single-arm supported push-ups
Advanced
- • One-arm push-ups
- • Clap push-ups for explosive power
- • Decline push-ups with feet elevated
- • Archer push-ups shifting weight side to side
- • Handstand push-ups against wall
Make it Easier
Easier Versions
- • Wall push-ups for absolute beginners
- • Incline push-ups on stairs or bench
- • Knee push-ups with proper form
- • Eccentric-only push-ups (lower slowly, step back up)
Injury Modifications
- • Isometric holds in plank position
- • Wall sits to build core strength
- • Resistance band chest exercises
- • Very light weight chest exercises
Equipment Alternatives
- • Push-up handles to reduce wrist strain
- • Perfect Push-up rotating handles
- • Resistance bands for assisted push-ups
- • Suspension trainer for angle adjustment
Safety Notes
- •Start with easier progressions and build up gradually
- •Stop if you feel sharp pain in wrists, shoulders, or chest
- •Ensure proper warm-up before attempting challenging variations
- •Use push-up handles if you have wrist issues
- •Focus on form over number of repetitions
Pro Tips
- •Start each workout with easier variations to warm up
- •Film yourself from the side to check body alignment
- •Focus on squeezing your chest muscles at the top
- •Try different hand positions to target muscles differently
- •Use a metronome or count to maintain consistent tempo
Muscle Activation
Pectoralis Major
75%
Anterior Deltoid
60%
Triceps
65%
Core
50%
Exercise Stats
Difficulty:Beginner
Sets:2-4
Reps:8-25
Rest:60-90 seconds
Calories/min:6
Popularity:90/100
Secondary Muscles
CoreSerratus AnteriorPosterior Deltoid
Exercise Expert
Sarah Mitchell, RD
Last updated: January 15, 2024