← Push-Up
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Push-Up

Middle Chest · secondary: Triceps, Front Deltoids
Chest beginner Home / Gym bodyweight
Sets × Reps
3 × 10-15
Rest
45s
Est. Calories
~7/min
Muscle Group
Chest
Starting Position

Set up with shoulders stacked over the working joint, core braced, and a stable base.

Step-by-Step Instructions

1. Hands under shoulders, body in a straight line from head to heels.

2. Lower your chest toward the floor, elbows at ~45°.

3. Push back up to full extension without locking out hard.

Breathing

Exhale as you push away from the body, inhale on the way back.

Common Mistakes

Flaring the elbows too wide, arching the lower back, and rushing the lockout.

Safety Tips

Stop the set if you feel joint pain rather than muscle fatigue; keep the movement controlled.

Variations

Beginner: Knee push-up or incline push-up against a bench/wall.

Intermediate: Standard push-up, controlled tempo.

Advanced: Deficit push-up or add a weighted vest.

Equipment Not Available? Try Instead
Incline Push-Up
Lower Chest
→
The information provided by this application is for general fitness and nutrition education and is not medical advice. Consult a qualified healthcare professional before beginning a new exercise or nutrition program, especially if you have an existing medical condition, injury, or other health concerns.