1 / 5Push-up
The classic body-weight move for chest, shoulders and triceps. You can do it anywhere, and it builds the base for every pressing exercise.
ChestTricepsCore
- Level
- Beginner
- Equipment
- Bodyweight
- Main muscle
- Chest
- Also works
- Triceps, Core
- Beginner sets
- 3 × 8–12
- Rest
- 60 seconds
Train with this in the free GymBody app
Every view on your phone, a set counter and a weekly plan made for you. In English and Hindi.
See the app · coming soonHow to do it
- 1Start in a high plank with hands slightly wider than your shoulders.
- 2Keep your body in a straight line from head to heels.
- 3Lower your chest until it is just above the floor.
- 4Push back up to the starting position.
Common mistakes
- Letting the hips sag or pike up
- Flaring the elbows straight out to the sides
- Going only halfway down
Tips
- Squeeze your glutes and brace your stomach to keep a straight line
- Keep elbows about 45° from your body
- Too hard? Start with your hands on a bench or wall
Questions
How many push-ups should a beginner do?
Start with 3 sets of as many good reps as you can, even if it's 5. Add a rep or two each week.
Are knee push-ups useful?
Yes. They train the same muscles with less weight. Move to full push-ups once you can do 3 sets of 12.
More Chest exercises
See all exercises →
Your weekly plan, free
Answer 5 questions in the GymBody app and get a plan for the gym or for home.
See the app · coming soonRun a gym?
Give your members these guides in your own app
Members, fees, WhatsApp reminders and workout plans in one place.
Try GymBody free