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
How To Do Push-ups
Step-by-Step Instructions
- 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.
- 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.
- 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.
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.
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.
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.
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.
Get Shredded… For Free
Get a free workout Monday through Friday, posted right here on Horton Barbell. These workouts are designed to help you get strong, in shape and look great at the beach!
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.