Push-Up
Auto DetectedA bodyweight horizontal push that targets the chest, shoulders, and triceps to build upper body strength and core stability; commonly scaled with inclines for beginners or weights for advanced.
About Exercise
Equipment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Chest
Secondary Muscles
Glutes
Popularity Score
10
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Mid Chest
Shoulders
7/10Anterior Delts
Triceps
7/10Lateral Head, Medial Head
Abs
6/10Transverse Abdominis
Glutes
4/10Glute Max
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Position hands shoulder-width apart on the floor, directly under shoulders, with body in a straight high plank from head to heels, feet hip-width and core engaged.
- Inhale and bend elbows to lower chest toward floor, keeping elbows at 45 degrees to torso.
- Maintain straight body line with no hip sag.
- Exhale and push through palms to extend arms and return to start.
- Keep shoulders retracted and core tight throughout.
- Stop short of elbow lockout at top.
Coaching Tips
Form Cues
- Body as one unit
- Elbows tucked in
- Squeeze glutes tight
- Push ground away
- Head neutral gaze down
Breathing
Inhale during the lowering phase and exhale forcefully as you push up, bracing core on every rep.
Tempo
2-1-1
Range of Motion
Lower until chest is just above floor or elbows at 90 degrees; extend arms fully without locking elbows.
Safety
Safety Notes
- Avoid if acute shoulder, elbow, or wrist injury
- Use modifications for beginners
- Stop if pain in joints
- Warm up wrists and shoulders
- Progress gradually to avoid strain
Spotting
Spotting not required for standard bodyweight version; assist beginners with hands under hips if needed.
Common Mistakes
- Sagging hips
- Flaring elbows wide
- Arched lower back
- Incomplete range
- Neck strain
When to Avoid
- shoulder impingement
- elbow tendonitis
- wrist pain
Flexibility Needed
- shoulder flexion 180 degrees
- wrist extension 90 degrees
- ankle dorsiflexion for stability
Build Up First
- hold plank 20 seconds
- basic upper body pressing form
Also known as
Standard Push-Up, High Plank Push-Up, Floor Push-Up
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
