How to Do Push-Up
Learn how to do the Push-Up with correct form. Below you will find the muscles it works, step-by-step instructions, helpful tips, and answers to common questions.
Difficulty: Beginner Equipment: No equipment
Muscles worked
chest, shoulders, triceps, core
How to do it: step by step
- Start in a high plank with hands slightly wider than shoulders, fingers spread, and body in one straight line from head to heels.
- Brace your core and squeeze your glutes so your hips do not sag or pike up.
- Bend your elbows at about a 45 degree angle to your body and lower your chest until it is just above the floor.
- Keep your neck neutral by looking at the floor a few inches in front of your hands.
- Press the floor away to straighten your arms fully without locking your elbows hard.
- Pause briefly at the top, then repeat with smooth, controlled reps.
Tips
- Start on your knees or against a wall if a full push-up is too hard, and build up over weeks.
- Breathe in on the way down and breathe out as you press up.
General fitness information only, not medical advice. Check with a professional if you have health concerns.
Frequently asked questions
What muscles does the Push-Up work?
The Push-Up mainly works the chest, shoulders, triceps, core.
How many reps of the Push-Up should I do?
A good starting point is 2 to 3 sets of 8 to 12 reps, with 60 to 90 seconds of rest between sets. Start light and add weight or reps as your form stays solid.
Is the Push-Up good for beginners?
Yes. The Push-Up is beginner friendly, so start with light effort and focus on form before adding reps.