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Fact Checked
This article was written by one of our team of experienced writers, and fact-checked by our experts or our editors. The numbers in parentheses (e.g., 1, 2, 3, etc.) throughout the article are reference links to peer-reviewed studies.
Our team of experts includes a board-certified physician, nutritionists, dietitians, certified personal trainers, strength training experts, and exercise specialists.
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Mastering Push-Ups: Engage Your Chest, Arms, and Core Muscles!

How to do the push-up

Written by Dr. Malik

Updated by Andrew Peloquin NFPT-CPT

Last Updated on11 August, 2024 | 5:19 AM EDT

Ask Question?

Push-ups, ancient in origin, have withstood the test of time as a highly effective and versatile exercise. Widely adopted by military training and athletic programs worldwide, they are a testament to functional strength. Push-ups primarily strengthen the Pectoralis Major (Chest), with the triceps and front deltoids acting as secondary muscles. For those finding the standard push-up challenging, the movement can be performed on the knees as a progression. Perfect for situations without gym access, its variations are endless, and it remains a potent exercise for building a well-defined chest.

Push-Up Details
Basic Information
Body Part
Chest
Primary Muscles
Core Muscles, Deltoids, Pectoralis major, Serratus Anterior, Triceps brachii
Secondary Muscles
Abdominal Muscles, Erector Spinae, Latissimus Dorsi, Pectoralis Minor, Quadriceps, Rhomboids, Triceps
Equipment
None
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Push
Force Type
Concentric
Unilateral/Bilateral
Bilateral
Compound/Isolation
Compound
Bodyweight Exercise
Yes
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Strength
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Bodyweight
Recommended Rep Ranges
GoalRep Range
Strength6-8
Hypertrophy8-12
Endurance15-20
Power1-5
Muscular endurance15-20
Stability core8-15
Flexibility mobilityVaries
Similar Exercises
  • Dumbbell Cuban Rotation: Strengthen Your Rotator Cuff Muscles
  • Bird Dog Rows: Strengthen Your Back, Core, and Glutes!
  • Cable One-Arm Lateral Raise: Target Your Shoulders Effectively
  • Triangle Pose: Strengthen Your Core and Legs with Trikonasana

Muscles Targeted:

  • Pectoralis major (chest): The primary driver in the upward motion.
  • Deltoids (shoulders): Stabilize and assist in the lifting phase.
  • Triceps brachii (back of the arms): Key players in extending the elbow.
  • Core muscles (abdominals, obliques, and lower back): Engaged throughout to maintain stability and alignment.
Push Ups Muscle Worked
Push Ups Muscle Worked

Equipment Needed

While the classic push-up requires just your body and a firm surface, here are some optional additions:

  • A mat: Adds comfort, especially on hard surfaces.
  • Push-up handles or bars: These can reduce wrist strain and offer a deeper range of motion.

How To Do Push-Up

Proper Hand Placement

Hand placement plays a pivotal role:

  • Shoulder-width apart: Standard grip, balanced muscle engagement.
  • Wide grip: Emphasizes the outer chest.
  • Diamond (hands close together): Puts more stress on the triceps and inner chest.

It’s essential to distribute weight evenly across your hands and maintain a neutral wrist position to prevent strain.

Starting Position

Begin in a plank position, maintaining a straight line from your head to your heels. It’s crucial to activate your core and glutes to maintain this alignment.

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Execution

  • Breathing: Inhale as you lower and exhale robustly as you ascend.
  • Movement: Descend with control, ensuring your elbows form a 45-degree angle with your body. Push through your palms to ascend.
  • Head and neck: Prioritize a neutral spine. Your gaze should be a few inches ahead of your fingertips.
  • Depth: Aim to get your chest close to the ground, but be mindful of your shoulder health.

Watch how to do the push-up


Watch how to do advanced push-up variations

Common Mistakes & How to Avoid Them

  • Elbows flaring: Keep them angled toward your feet.
  • Arching or sagging the back: Engage the core consistently.
  • Bouncing: Control is key; avoid using momentum.
  • Limited range of motion: Ensure you’re moving through the full motion for maximal benefits.

Variations & Progressions

  • Knee push-ups: A great starting point for beginners.
  • Incline and decline push-ups: Change the angle to modify the muscle focus.
  • Advanced techniques: One-arm, plyometric, and other styles challenge even seasoned athletes.

Benefits of Push-ups

From strengthening a variety of muscle groups to enhancing functional strength, push-ups are stellar. They also increase bone density in the wrists and arms. Plus, the cost-effective nature of push-ups – no gym membership required – allows for great flexibility.

Contraindications & Safety Tips

Individuals with wrist, shoulder, or back concerns should approach push-ups with caution. Prioritize form over reps and seek professional guidance if unsure.

  • Choose from the several push-up variations to increase the difficulty of the exercise.
  • You can do the push-up on your knees or on the wall if you don’t have sufficient strength.
  • Do not arch or round your back during the exercise.
  • The pushup works the chest primarily but the triceps and front deltoids get worked secondarily.

Conclusion

Remember, champions, while the push-up is basic, its benefits are profound. Whether you’re at home, in a hotel, or at a park, this exercise is a versatile addition to your fitness toolkit. Stay consistent, perfect that form, and embrace the power of the push-up.

Article Updates Timeline:

Our editorial team experts constantly update the articles with new information & research, ensuring you always have access to the latest and most reliable information.

January 20, 2024

Updated By

Dr. Malik

August 16, 2023

Updated By

Andrew Peloquin NFPT-CPT

April 22, 2019

Written By

Dr. Malik

Interested in measuring your progress? Check out our strength standards for Push Ups, Decline Push Up.


If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.

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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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