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Push-Up

The push-up is a foundational bodyweight movement that builds strength in the chest, triceps, and shoulders. It can be performed anywhere and is easy to scale for all fitness levels.

Video DemonstrationRoyalty-free via Pexels
Push-Up demonstration

Visual demonstration — Push-Up

Muscles Worked

Chest (Primary)TricepsShoulders

Step-by-Step Instructions

  1. 1Begin in a plank position with hands slightly wider than shoulder-width.
  2. 2Lower your body until your chest nearly touches the floor.
  3. 3Push through your palms to return to the starting position.
  4. 4Keep your body in a straight line throughout.

Training Recommendations

Strength
Sets4-5
Reps3-5
Rest3-5 min
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps15-20+
Rest30-45 sec

Tips & Variations

  • Engage your core to prevent sagging hips.
  • Keep elbows at a 45-degree angle.
  • Breathe out as you push up.

Common Mistakes to Avoid

  • Letting hips drop
  • Flaring elbows too wide
  • Partial range of motion

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