Push Up
Auto DetectedA bodyweight horizontal pushing exercise targeting the chest, triceps, and anterior shoulders, used for building upper body strength and muscular endurance, often scaled by knee position.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Chest
Secondary Muscles
Abs, 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
9/10Mid Chest, Lower Chest
Triceps
7/10Lateral Head, Long Head
Shoulders
6/10Anterior Delts
Abs
4/10Rectus Abdominis, Transverse Abdominis
Glutes
3/10Glute Max
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
30-90 seconds • Shorter rest for endurance, longer for strength sets.
How to Perform
Start in a high plank position with hands slightly wider than shoulder-width, wrists directly below shoulders. Maintain a straight line from your head to your heels, bracing your core and glutes.
- Lower your chest toward the floor by bending your elbows, keeping them tucked close to your sides.
- Maintain a rigid body position throughout the entire downward movement.
- Pause briefly when your chest is just above the floor.
- Press through your palms to powerfully extend your elbows, returning to the plank position.
- Ensure full elbow extension and shoulder protraction at the top.
Coaching Tips
Form Cues
- Body straight as a board
- Elbows slightly tucked
- Squeeze the glutes
- Press through the palms
- Shoulders away from ears
Breathing
Inhale deeply on the way down (eccentric phase) and forcefully exhale as you push back up (concentric phase), maintaining core tension.
Tempo
2-0-1
Range of Motion
Lower until the elbows reach 90 degrees of flexion, or the chest is within an inch of the floor, without compromising spinal alignment.
Safety
Safety Notes
- Stop immediately if sharp wrist or shoulder pain occurs.
- Maintain proper neck alignment by looking slightly ahead of your hands.
- Modify by performing on an incline or with knees down if full range is difficult.
Spotting
Not recommended; modify the exercise by elevating the hands or performing on the knees to reduce load.
Common Mistakes
- Sagging hips toward the floor
- Flaring elbows out wide
- Hunching shoulders at the top
- Only moving the neck/head
When to Avoid
- Acute shoulder injury or pain
- Wrist pain or carpal tunnel syndrome
- Severe rotator cuff issues
Flexibility Needed
- Sufficient wrist extension mobility
- Shoulder flexion and extension range
Build Up First
- Ability to hold a stable high plank position
- Basic core bracing competency
Also known as
Press Ups, Military Push-Up, Press Up, Pushups
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