Push-Up
The standard bodyweight press from a plank position, training the chest, shoulders and triceps while the core holds the body rigid.
Primary muscles
- Chest (Pectoralis Major)
Secondary muscles
- Front Delts
- Triceps
- Serratus Anterior
- Abs (Rectus Abdominis)
- Sets
- 3
- Reps
- 8–20
- Rest
- 45–90s
How to perform
Main muscles working (thicker lines)
Starting position
Start in a high plank with hands slightly wider than shoulder width, arms straight and body in a line from head to heels.
Brace the core and squeeze the glutes.
Bend the elbows to lower the chest toward the floor, elbows at about 45 degrees.
Lower until the chest is just above the floor.
Push the floor away to return to straight arms.
Breathing: Inhale as you lower, exhale as you push up.
Coaching tips
Move as one plank
Screw hands into the floor
Chest touches first, not the chin
Common mistakes
Hips sagging or piking
Elbows flared straight out
Half reps
Head dropping forward
Safety notes
If wrists are uncomfortable, use push-up handles or dumbbells to keep them neutral.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.