# Push-Up

A bodyweight horizontal press targeting the chest, triceps, and front delts. Builds pressing strength and trunk stiffness without equipment.

- Beginner · Compound
- Equipment: 
- HD video: https://media.seto.fit/exercises/normal-push-up/video/male.mp4
- HTML: https://seto.fit/exercises/push-up/

## Muscles worked

- Mid chest: 9/10
- Triceps: 7/10
- Front delts: 6/10
- Abs: 4/10
- Lower back: 3/10

## How to do the Push-Up

1. Place your hands slightly wider than your shoulders on the floor.
2. Your body should form a straight line from head to heels.
3. Bend your elbows to lower your chest toward the floor.
4. Push back up until your arms are straight, elbows angled back.
5. Keep your back straight throughout the exercise to protect your lower back.

### Full technique — 7 steps

1. Set up in a high plank with hands slightly wider than shoulder width and feet together or apart.
2. Set your shoulders directly over your hands, straighten your legs, and form a straight line from head to heels.
3. Tighten your stomach, squeeze your glutes, and keep your neck neutral with eyes slightly ahead.
4. Bend your elbows and lower your body as one unit until your chest nears the floor.
5. Keep elbows angled back rather than flared straight out as you reach the bottom position.
6. Press through your palms until your elbows are fully extended.
7. Finish in a solid plank without letting your hips sag or your upper back collapse.

## Common mistakes

- Hips sagging below the shoulders
- Piking hips on the way up
- Elbows flaring straight out
- Stopping short of full depth
- Head dropping between the arms

## Form cues

- Body moves as one
- Press through the palms
- Keep elbows angled back
- Tighten stomach each rep
- Reach full arm extension

## How much to do

- **Muscle growth** (good fit): 3–4 sets of 8–15 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Endurance** (best fit): 2–4 sets of 15–25 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Resistance bands**: [Resistance Band Standing Chest Press](https://seto.fit/exercises/band-standing-chest-press/), [Resistance Band Push-Up](https://seto.fit/exercises/resistance-band-push-up/)
- **Dumbbells**: [Dumbbell Bench Press](https://seto.fit/exercises/dumbbell-bench-press/), [Single Arm Dumbbell Bench Press](https://seto.fit/exercises/single-arm-dumbbell-bench-press/)
- **Machine**: [Machine Chest Press](https://seto.fit/exercises/machine-chest-press/), [Smith Machine Bench Press](https://seto.fit/exercises/smith-machine-bench-press/)
- **Barbell**: [Barbell Floor Press](https://seto.fit/exercises/floor-press-barbell/), [Barbell Bench Press](https://seto.fit/exercises/barbell-bench-press/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Outdoor Chest Press](https://seto.fit/exercises/outdoor-chest-press/) — 35% of bodyweight
- **This exercise: Push-Up — 64% of bodyweight**
- Harder: [Side to Side Push-Up](https://seto.fit/exercises/side-to-side-push-up/) — 72% of bodyweight
- Harder: [Single Arm Push-Up](https://seto.fit/exercises/single-arm-push-up/) — 110% of bodyweight

## Quick answers

### What muscles does the Push-Up work?

Primary: Mid chest 9/10. Also works: Front delts 6/10, Triceps 7/10, Abs 4/10, Lower back 3/10.

### When should I do the Push-Up in a workout?

Accessory. Goes after the main lifts. ≈ 7 min with rest.

### How many sets and reps of the Push-Up?

Muscle growth: 3–4 sets of 8–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–4 sets of 15–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Push-Up?

Resistance bands: Resistance Band Standing Chest Press, Resistance Band Push-Up. Dumbbells: Dumbbell Bench Press, Single Arm Dumbbell Bench Press. Machine: Machine Chest Press, Smith Machine Bench Press. Barbell: Barbell Floor Press, Barbell Bench Press.

### What is an easier version of the Push-Up?

Outdoor Chest Press (35% of bodyweight).

### What is a harder version of the Push-Up?

Side to Side Push-Up (72% of bodyweight), Single Arm Push-Up (110% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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