Push-Up
The classic bodyweight chest and pressing exercise, and a foundation for most upper-body pushing movements.
Equipment: bodyweight
How to do it
- 1Start in a plank position with hands slightly wider than shoulder-width, body in a straight line from head to heels.
- 2Lower your chest toward the floor by bending your elbows at roughly a 45-degree angle to your torso.
- 3Push back up to the starting position without letting your hips sag or pike up.
Common mistakes
- Letting the hips sag, which puts strain on the lower back.
- Only performing a partial range of motion instead of lowering all the way down.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 4-6 | 2-3 min |
| Build muscle | 3-4 | 8-12 | 60-90 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Push-Up safe for beginners?
Yes. The Push-Up is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength or mobility. Start with a weight or resistance level where you can complete every rep with good form, and only add load once that feels controlled.
What muscles does the Push-Up work?
The primary mover is your chest. As a push movement, it also involves your shoulders and triceps.
How do I make the Push-Up harder as I get stronger?
Since this is a bodyweight movement, progress by adding reps or sets before anything else, slowing the tempo down (especially the lowering portion), or shortening rest between sets. Once bodyweight reps stop feeling challenging, that's usually the sign to add external load or move to a more advanced variation.
Related exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.