How to do the Push-Up
- Place your hands slightly wider than your shoulders on the floor.
- Your body should form a straight line from head to heels.
- Bend your elbows to lower your chest toward the floor.
- Push back up until your arms are straight, elbows angled back.
- Keep your back straight throughout the exercise to protect your lower back.
Full technique — 7 steps
- Set up in a high plank with hands slightly wider than shoulder width and feet together or apart.
- Set your shoulders directly over your hands, straighten your legs, and form a straight line from head to heels.
- Tighten your stomach, squeeze your glutes, and keep your neck neutral with eyes slightly ahead.
- Bend your elbows and lower your body as one unit until your chest nears the floor.
- Keep elbows angled back rather than flared straight out as you reach the bottom position.
- Press through your palms until your elbows are fully extended.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Resistance bands
- Resistance Band Standing Chest Press Same level
- Resistance Band Push-Up Harder
Dumbbells
- Dumbbell Bench Press Harder
- Single Arm Dumbbell Bench Press Harder
Machine
- Machine Chest Press Same level
- Smith Machine Bench Press Same level
Barbell
- Barbell Floor Press Harder
- Barbell Bench Press Harder
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
- This exercise Push-Up
- Harder Side to Side Push-Up
- Harder Single Arm Push-Up
Too hard for now? Start with the Outdoor Chest Press.
In ready-made workouts
- Full-body dumbbell workout40 min · Home, dumbbells
- Upper-body dumbbell workout40 min · Home, dumbbells
- No-equipment workout25 min · No equipment
- 20-minute bodyweight workout20 min · No equipment
- 20-minute dumbbell workout20 min · Home, dumbbells
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).
