Training Guides / Exercise library
The push-up
The push-up is the most accessible strength exercise there is. Learn perfect form, how to scale it from wall push-ups to deficit and weighted versions, and how to build your reps.
You can do push-ups anywhere, they need no equipment, and they scale from complete beginner to advanced. A strict push-up trains the chest, shoulders and triceps much like a bench press, while your abs and glutes hold the body in a rigid plank.
General education only. If you have wrist, elbow or shoulder pain, check with a qualified professional before training push-ups.
Muscles worked
The pectorals and front deltoids push the body away from the floor, and the triceps straighten the elbows. The serratus anterior, the muscle along the side of the ribs, moves the shoulder blades forward at the top, which is one reason push-ups are good for shoulder health. The abs, glutes and quads stop the hips from sagging.
Perfect form
- Hands slightly wider than shoulder width, fingers spread, directly under or slightly outside the shoulders.
- Body straight from head to heels. Squeeze the glutes and brace the abs.
- Lower until the chest is a fist's height from the floor or touches lightly.
- Elbows at roughly 30 to 45 degrees from the body, forming an arrow shape from above, not a T.
- Push the floor away until the arms are straight, and spread the shoulder blades slightly at the top.
Common mistakes
- Hips sagging or piking up. Squeeze the glutes and think "plank that moves."
- Head dropping toward the floor. Look slightly ahead of your hands.
- Short reps that stop halfway down.
- Elbows flared straight out to the sides.
Scaling: easier to harder
| Level | Variation | Move on when you can do |
|---|---|---|
| 1 | Wall push-up | 3 x 20 |
| 2 | Incline push-up, hands on a bench or counter | 3 x 15 |
| 3 | Knee push-up | 3 x 15 |
| 4 | Full push-up | 3 x 20 |
| 5 | Feet-elevated push-up | 3 x 15 |
| 6 | Deficit push-up on handles or books | 3 x 15 |
| 7 | Weighted or band-resisted push-up, archer push-up | Ongoing |
An incline push-up is usually a better progression than knee push-ups because it keeps the whole body in the plank position. Lower the incline gradually, from a counter to a chair to a low step.
Building reps
- Total-rep goal. Pick a number, such as 50, and complete it in as few sets as possible, three times a week.
- Leave a rep or two in reserve on most sets so you can do more total quality reps.
- Slow the tempo. Three seconds down makes moderate reps much harder, useful when you have no extra weight.
Push-ups and the bench press complement each other. Push-ups let the shoulder blades move freely, while the bench fixes them in place for heavier loads.
For a full plan using push-ups as the main press, see the home no-equipment program.
