Push Ups (How To, Muscles Worked, Benefits)

Push-Ups are one of the most effective and accessible bodyweight exercises for building upper-body strength and core stability. They primarily target the chest, shoulders, and triceps while also engaging the core and lower body to maintain proper posture. Whether you’re a beginner or advanced, push-ups are a foundational movement that fits into any training program.

Primary Muscles Worked: Pectoralis Major, Triceps Brachii, Anterior Deltoids
Secondary Muscles Worked: Core, Serratus Anterior, Glutes
Equipment Needed: None

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How To Do Push-ups

Step-by-Step Instructions

1. Set-Up:
   • Start in a high plank position with your hands slightly wider than shoulder-width apart.
   • Keep your legs extended, feet together or hip-width apart, and core engaged.
   • Your body should form a straight line from head to heels.
2. Execution:
   • Lower your chest toward the floor by bending your elbows at about a 45-degree angle from your torso.
   • Keep your elbows tracking slightly back—not flared out wide.
   • Once your chest is just above the ground (or to a comfortable depth), press through your palms to return to the starting position.
3. Tips for Proper Form:
   • Keep your core tight and avoid letting your hips sag or pike.
   • Maintain a neutral neck by looking slightly ahead, not down or up.
   • Move with control—don’t bounce or rush through the reps.

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Key Benefits

• Builds strength in the chest, triceps, and shoulders.
• Engages the core and teaches full-body tension and control.
• Scalable for all fitness levels and requires no equipment.

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Modifications and Variations

• Easier Option:
  • Perform push-ups from your knees or with hands on an elevated surface.
  • Reduce range of motion and build up over time.
• Harder Option:
  • Add a pause at the bottom, elevate your feet, or wear a weighted vest.
  • Try tempo push-ups (slow on the way down) for more time under tension.

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Common Mistakes

• Sagging Hips or Arched Back: Keep your body in one straight line.
• Elbows Flaring Too Wide: Aim for a 45-degree angle to protect your shoulders.
• Shallow Reps: Lower your body until at least a 90-degree bend in the elbows or chest near the floor.

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Reps and Sets Recommendations

• For Beginners: 3 sets of 8–10 reps with full control.
• For Strength: 4–5 sets of 10–15 reps, or add resistance for fewer reps.
• For Endurance: 3–4 sets of 15–20+ reps or perform for time (e.g., max reps in 60 seconds).

Push-Up Alternatives

Need an alternative for Push-ups? Here are a couple of exercises you may be able to use as an alternative.

Need even more options? Here are all my favorite Push-up alternatives.

Dumbbell Bench Press

If you have a pair of dumbbells, then Dumbbell Bench Press can be a perfect alternative for Push-ups.

Dumbbell Bench Press is beginner-friendly and targets the chest in much the same way as Push-ups.

Dips

Dips, like Push-ups, are a bodyweight exercise. However, Dips are much more challenging than Push-ups.

You’ll need either a dip attachment for a squat rack or a stand-alone Dip Station. But, if you have access to either of these pieces of equipment, then I would highly recommend incorporating Dips into your strength training program.

Push-up Supersets

Want to turn your Push-up sets into supersets? Here are a few exercises that pair well with Push-ups:

• Inverted Rows
• One Arm Rows
• Crunches

Want more ideas? Check out this list of Push-up superset pairings.

More Info and Links

Looking for some more great exercises to increase your upper body strength? Head over to our exercise library to find step-by-step exercises to help you get stronger. All for free.

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