Push-Up

Muscles worked

Setup

1. Place your hands on the floor slightly wider than shoulder-width apart with fingers spread.
2. Extend your legs back to balance on your toes, creating a straight line from your head to your heels.
3. Engage your core and squeeze your glutes to lock your pelvis into a neutral position.
4. Position your gaze about 6 inches in front of your hands to maintain a neutral neck.

How to do it

1. Inhale as you lower your body by bending your elbows until your chest is just an inch above the floor.
2. Keep your elbows tucked at a 45-degree angle relative to your torso to protect the shoulder joints.
3. Exhale as you push through your palms to return to the starting position, fully extending your arms.
4. Maintain a controlled 2-second descent followed by a powerful 1-second ascent.

Form checklist

• Keep your body in a straight line; do not let your hips sag or your butt stick up.
• Ensure your elbows do not flare out to a 'T' shape; keep them angled back.
• Maintain a neutral neck by looking at the floor, not at your feet or the wall.
• Push all the way through the top of the rep without locking your elbows aggressively.

Pro tips

• Imagine 'screwing' your hands into the floor (rotating them outward) to create torque and stabilize your shoulders.
• Focus on pulling your shoulder blades together on the way down and spreading them apart at the top.
• Think about pushing the floor away from you rather than pushing your body up to increase muscle recruitment.

Make it harder

• Elevate your feet on a bench or step to increase the percentage of body weight you are lifting.
• Slow down the eccentric phase to 4 seconds to increase time under tension and metabolic stress.

Frequently asked

What muscles does the push-up work?

The push-up primarily targets the deltoids, pectorals, and triceps, and also works the abs, hamstrings, obliques, quadriceps, and serratus anterior as secondary muscles.

What equipment do you need for the push-up?

The push-up requires no equipment — just your body weight.

Is the push-up good for beginners?

Yes. The push-up is a beginner-friendly movement and a strong foundation to build on.

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