How to do the Push-Up
- Set your hands slightly wider than shoulder width and brace from head to heels.
- Lower your chest and hips together with elbows angled back.
- Push the floor away without losing your body line.
Common mistakes
- Letting the hips sag as you lower.
- Reaching your head forward to touch the floor first.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 8–12 |
| Strength | 3–4 | 5–8 |
| Muscular endurance | 2–3 | 12–18 |
Alternative exercises
- Knee Push-Up · Bodyweight
- Resistance Band Chest Press · Resistance bands
- Dumbbell Floor Press · Dumbbells
Frequently asked questions
What muscles does the Push-Up work?
Primary muscle group: Chest. Secondary muscles: triceps, front deltoids, core.
How many reps should I do for the Push-Up?
Muscle building: 3–4 sets of 8–12 reps. Strength: 3–4 sets of 5–8 reps. Muscular endurance: 2–3 sets of 12–18 reps.
What can I do instead of the Push-Up?
Compare the setup and equipment for these alternatives: Knee Push-Up, Resistance Band Chest Press, Dumbbell Floor Press.