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Brand new Upper

Push-Up

The classic pushing exercise. Raise your hands onto a bench to make it easier.

Sets & reps
3 sets of 12 reps
Type
Compound (upper body)
What you need
None
ShouldersChestAbs / coreObliquesBicepsForearmsQuadsAdductorsCalvesFrontTrapsLatsLower backTricepsForearmsGlutesHamstringsCalvesBack

Muscles worked

  • Chest
  • Shoulders
  • Triceps
  • Abs / core

Chest (pectoralis major and minor), shoulders, triceps, core, anterior deltoids

What do these muscles do? →

How to do it

  1. Step 1Start in a plank position with hands slightly wider than shoulder-width.
  2. Step 2Keep your body in a straight line from head to heels.
  3. Step 3Bend your elbows to lower your chest toward the floor (elbows at about 45° from your body).
  4. Step 4Stop just above the floor.
  5. Step 5Push back up to the starting position, fully extending your arms.

Watch it done

A demonstration of the push-up from start to finish.

These videos are external resources found online and are not my own content. Feel free to do your own research as well.

Common mistakes

  • Sagging hips.
  • Flaring elbows straight out to the sides.
  • Not going low enough.

Can't quite do it yet?

Everyone starts somewhere. Try these easier variations until the full movement feels within reach.

  • Knee push-ups — rest your knees on the floor to take off weight.
  • Incline push-ups — put your hands on a bench, chair or wall. The higher the surface, the easier.
  • Negative push-ups — start at the top and lower slowly; use your knees to get back up.

Why it's worth doing

  • Builds pushing strength you use for doors, prams and moving furniture.
  • Needs no equipment at all.