Push-up
ChestBodyweightBeginner
The most honest strength test in fitness. No bench, no barbell, just you and gravity.
Muscle worked
Chest
Equipment
Bodyweight
Difficulty
Beginner
Time per set
20-45s
How to perform
Step by step, every rep
01
Set the plank
Hands slightly wider than shoulder width, under your shoulders. Body in a straight line from head to heels. Glutes and core tight.
02
Hand position
Fingers spread, knuckles pressed firmly into the floor. Slight outward rotation of the hands (screw them into the floor).
03
Lower under control
Bend elbows at about 45 degrees from the body. Bring your chest (not your chin) toward the floor.
04
Touch lightly
Chest lightly brushes the floor. No bouncing, no sinking of the hips.
05
Press up
Push the floor away. Lock out at the top. Body stays straight the whole way. Repeat.
Common mistakes
Avoid these
✕
Sagging hips
Lower back takes load, core never activates. Fix: Squeeze your glutes and brace your core before every rep. Straight line, top to bottom.
✕
Flaring elbows to 90 degrees
Crushes the shoulder over time. Fix: Elbows at 45 degrees. Hands slightly further forward if needed.
✕
Partial range
You think you're doing 20 reps when you're really doing 10. Half depth means half results. Fix: Chest lightly touches the floor every rep. Regress to knee push ups if needed.
✕
Head dropping forward
Messes with spine alignment and looks sloppy. Fix: Eyes look at a spot about 12 inches in front of your hands. Neck long.
Progressions
Scale it up or down
Make it easier
- Incline push up with hands on a bench or wall
- Knee push up: keeps the movement pattern, less load
- Eccentric only: slow 5 second lower, reset to top
Make it harder
- Deficit push up: hands on blocks or dumbbells for more range
- Decline push up: feet on a bench
- Archer push up: shift weight to one side
How to program it
Sets, reps, rest
| Goal | Sets | Reps | Rest | Load |
|---|---|---|---|---|
| Build Strength | 4-5 | Max strict reps | 90s | Bodyweight or weighted vest. |
| Build Muscle | 3-4 | 10-20 | 60s | Bodyweight or elevated feet for more load. |
| Build Endurance | 3 | Max reps, stop 1 shy | 45-60s | Bodyweight. |
Want this exercise programmed into a full plan?
Learning the form is step one. Fitting it into a plan built around your body, your equipment, your schedule and your food is what actually changes things. Fuel your sessions with enough protein using the Indian Food Database.
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