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Push-Up

Push-ups are a very efficient exercise for building upper-body strength that can be done anywhere. This bodyweight exercise targets the chest, shoulders, triceps, and even the core. 

Inactive adults experience a median decline in muscle mass of 0.37% per year in women and 0.47% per year in men. Push-ups can help counteract this decline, they can be done anywhere without gym equipment, making them very accessible. 

Read on to learn how to perfect your push-up technique, with tips for all fitness levels.

How To Do

  1. Place your hands shoulder-width apart, legs straight, and feet together.
  2. Inhale and engage your core. Keep a neutral back position while not letting your hips sag.
  3. Your hands should be directly under your shoulders, elbows pointing back and fingers forward.
  4. Inhale and engage your core. Exhale and bend your elbows to bring your body towards the floor as low as you can. Don’t let your chest touch the floor.
  5. Keep a straight line from head to heels, with your head in a neutral position. Pause briefly at the bottom position.
  6. Inhale and straighten your arms to return to the starting position.
  7. Perform the number of repetitions as per the table below based on your goal.

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Tips From Expert

  • Ensure your hands are shoulder-width apart with your palms facing slightly outwards. They should be directly underneath your shoulders for the starting position.
  • Make sure you use a full range of motion for each repetition. Your chest should come close to the floor before your arms extend back to the starting position.
  • As you reach the bottom position, pause briefly before coming back up.
  • Use a controlled movement for both phases. Avoid using momentum for each of the repetitions.
  • Take a breath in and engage your core before performing a repetition. Breathe out as you push yourself out of the bottom position.

Optimal Sets and Reps

See the table below to figure out how many sets and reps you should do based on your goals.

Training TypeSetsReps
Strength Training3–53–5 (Weighted)
Hypertrophy3–48–12
Endurance Training3–412–20
Power Training3–51–3 (Explosive)
Optimal Sets & Reps of Push-Up

How to Put in Your Workout Split

Push-ups are a versatile bodyweight exercise that can be added to any chest workout routine. To incorporate push-ups into your split, consider the following options:

  1. Upper Body Days — Include push-ups as part of your chest and arm workout. Perform them as a primary exercise or as a finishing move after other chest exercises.
  2. Full Body Days — Add push-ups to full-body workouts to enhance overall strength and endurance. Combine them with core exercises or squats and lunges for a balanced session. You can use this chest and ab workout for ideas.
  3. High-Intensity Interval Training — Use push-ups in HIIT circuits for a full-body workout that boosts cardiovascular fitness. Pair them with exercises like burpees and jumping jacks.

As a bodyweight exercise, we don't need to worry about loading recommendations for this exercise. Perform push-ups for the stated number of sets and reps according to your training style.

When used as part of a hypertrophy and endurance program, allow 60–90 seconds of rest between sets. When training for strength and power, allow a longer rest period of 2–3 minutes between sets.

Primary Muscle Groups

Clavicular Head of Pectoralis Major

Muscles located at the top of your chest, running from your armpit to collar bone. Smaller portion of your chest muscle.

Sternal Head of Pectoralis Major

Large muscles located underneath your clavicle head. Makes up most of your chest area

Abdominal Head of Pectoralis Major

Muscles located at the bottom of your pectoral region, just above your abdominal muscles.

Clavicular Head Of Pectoralis Major

The clavicular head, or upper chest, primarily functions to flex and elevate the arm at the shoulder joint. It is involved in raising the arm and bringing it closer to the body.

During push-ups, this muscle presses your body away from the floor and maintains shoulder stability. It supports the upward movement and ensures proper alignment throughout the exercise.

The clavicular head shows a muscle activation rate of approximately 30% MVIC during floor push-ups. This indicates a moderate level of muscle engagement and effort required for effective performance.

Sternal Head Of Pectoralis Major

The sternal head, or middle chest, is responsible for horizontally adducting the arm or pulling it across the body. It also plays a key role in pressing movements.

In push-ups, the sternal head drives the action of lifting your torso from the ground. It is crucial for the pushing phase and helps stabilize the shoulders during the exercise.

As the sternal head is the main muscle involved in push-ups, it experiences significant activation and development. This makes push-ups an effective way to strengthen this part of the chest.

Abdominal Head Of Pectoralis Major

The abdominal head, or lower chest, functions to extend and adduct the arm downward. It assists in overall shoulder and arm movement.

During push-ups, the abdominal head aids in pushing your body downward and provides additional shoulder stability. It helps support the pressing action, working alongside the other two pectoralis major heads.

Secondary Muscle Groups

Gluteus

Large, superficial muscles located at your buttocks just below your lower back area.

Anterior Deltoid

Muscles located at the front of your shoulder region

Upper Rectus Abdominis

Muscles located just below the lower chest and above the lower abdominals. Between your ribs and pubic bone.

Lower Rectus Abdominis

Muscles located below your upper abs and above your public bone between your ribs.

Quadriceps

Muscles located at the front portion of your upper legs, below your pelvis and above your knees. Consists of four parts.

Erector Spinae

Muscles that span the entire length of your spine on either side.

Triceps Lateral Heads

Muscles located on the back of your arm between your shoulder and elbow.

Triceps Medial Heads

Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

Wrist Flexors

Muscles that span the inside of your lower arm, between your elbow and wrist palm side up.

Wrist Extensors

Muscles that make up the back portion of your lower arm, between your elbow and wrist.

Anterior Deltoid

The anterior deltoid, located at the front of the shoulder, is responsible for flexing and internally rotating the arm. It plays a crucial role in lifting the arm up and stabilizing the shoulder joint.

During push-ups, the anterior deltoid helps push the body upward and stabilizes the shoulder, ensuring proper form. The same study shows it engages at around 26% MVIC. This is less than the pectoralis major, indicating its moderate but essential role.

Upper Rectus Abdominis

The upper rectus abdominis, part of the core, helps flex the spine and bring the ribcage closer to the pelvis. It helps maintain proper posture and stabilize the core during various movements.

During push-ups, the upper rectus abdominis engages to keep the body in a straight line. It supports the core, preventing sagging of the hips and ensuring proper alignment throughout the exercise.

In the same study as above the rectus abdominis shows a muscle activation rate of approximately 20% MVIC. This indicates a moderate level of engagement, crucial for core stability and maintaining form.

Lower Rectus Abdominis

The lower rectus abdominis, also part of the core, helps flex the lower spine and stabilize the pelvis. It is essential for movements involving the lower body and core stabilization.

In push-ups, the lower rectus abdominis works to maintain a stable core and prevent the lower back from arching. It helps keep the pelvis aligned and supports posture.

Triceps Lateral Heads

The triceps lateral head, on the outer part of the upper arm, is primarily responsible for extending the elbow. It plays a crucial role in straightening the arm and providing strength during pressing movements.

During push-ups, the lateral head of the triceps extends your arms, pushing your body upward and generating force in the second phase.

Triceps Medial Heads

The triceps medial head, on the inner side of the upper arm, also functions to extend the elbow. It is essential for stabilizing the elbow joint and providing endurance during repetitive movements.

In push-ups, the medial head helps maintain elbow stability and supports the arm extension needed to lift the body. It works continuously throughout the exercise to ensure proper form and efficiency.

Triceps Long Heads

The triceps long head runs along the back of the upper arm. It is instrumental in elbow extension and shoulder stabilization. Unlike the other two heads, it originates from the scapula, or shoulder blade. Because of this, it performs elbow extension and assists with shoulder adduction, bringing your arms closer to your body.

During push-ups, the long head is engaged to help extend the arms as you bring them closer to your body. It also helps to stabilize your shoulders as your elbows extend.

Quadriceps

The quadriceps, a group of four muscles at the front of the thigh, extend the knee and support the hip. They play a vital role in maintaining lower body strength and stability.

During push-ups, the quadriceps engage to keep the legs straight and the body in a rigid plank position. They help prevent the knees from sagging, ensuring proper alignment and posture throughout the exercise.

Gluteus

The gluteus muscles, consist of the gluteus maximus, medius, and minimus. They’re responsible for hip extension, abduction, and rotation. They are crucial for maintaining hip stability and power.

In push-ups, the gluteus muscles stabilize the pelvis and maintain a straight line from head to heels. They prevent the hips from sagging or lifting, ensuring proper form.

Erector Spinae

The erector spinae, a group of muscles running along the spine, is responsible for extending and stabilizing the vertebral column. It plays a key role in maintaining an upright posture and supporting spinal movements. They make up part of the core alongside the rectus abdominis, transverse abdominis, and obliques.

During push-ups, the erector spinae helps keep the spine aligned and the back flat. It works to prevent the lower back from sagging, ensuring proper posture and stability throughout the exercise.

Wrist Flexors

The wrist flexors, located on the inner side of the forearm, are responsible for flexing the wrist joint. They assist in gripping actions and play a crucial role in hand and forearm movements.

During push-ups, the wrist flexors engage to stabilize the wrists and maintain a firm hand position on the ground. They support the body weight, ensuring proper alignment and reducing strain on the wrists.

Wrist Extensors

The wrist extensors, found on the outer side of the forearm, are responsible for extending the wrist. They aid in controlling hand movements and are vital for lifting the back of the hand.

In push-ups, the wrist extensors work to stabilize the wrists and keep the hands in a neutral position. They counteract the force from body weight, ensuring the wrists remain steady and aligned.

Equipment

Bodyweight

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Doorway Chest Stretch

Dynamic Arm Swing

T Push-Up

Standing Torso Twists

Decline Push-Up

Wide Push-Up

Push-Up to Shoulder Tap

Clap Push-Up

Plyo Push-Up

Chair Chest Dip

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Barbell Bench Press

Dumbbell Bench Press

Chest Dip

Decline Dumbbell Bench Press

Cable Chest Fly

Chest Fly Machine

Smith Machine Bench Press

Incline Dumbbell Bench Press

Dumbbell Chest Fly

Incline Machine Press

Who Should Do?

Athletes And Bodybuilders

Push-ups are beneficial for athletes and bodybuilders, contributing to a stronger chest and better bench press performance. They enhance muscle hypertrophy, leading to increased muscle mass and definition. By incorporating push-ups, bodybuilders can achieve a well-rounded, muscular upper body.

For athletes, push-ups, just like other chest exercises, improve overall upper body strength and endurance. Push-ups can positively impact sports like swimming by improving stroke efficiency and arm strength, This leads to, enhanced upper-body strength.

Everyday Individuals With No Gym Access

Push-ups are great for everyone, enhancing daily functional fitness. They strengthen the upper body, making lifting groceries easier. Carrying children becomes less straining.

Improved core stability enhances posture, reducing back pain. This exercise boosts cardiovascular health, supporting overall physical fitness. Push-ups are convenient for efficient, equipment-free workouts.

For desk workers, push-ups counteract the effects of poor posture caused by prolonged sitting. Older adults benefit from improved muscle tone and strength using a simple movement pattern that can be much easier for them to perform.

Beginners

Push-ups are great for beginners, building strength in the chest, shoulders, and arms. They are simple and equipment-free. This makes them accessible for anyone starting a fitness journey.

Beginners can modify push-ups by performing them on their knees. Another option is doing push-ups against a wall. These modifications reduce the intensity.

Push-ups provide a solid base for more advanced exercises. Regular practice boosts confidence and promotes consistency in workouts.

Who Should Not Do?

People With Upper Body Injuries

Push-ups place considerable pressure on the wrists, elbows, and shoulders, which can aggravate existing injuries. Injuries can also affect your range of motion and prevent you from doing the exercise effectively. If you’re recovering from a joint injury, you may want to explore modifications and work on improving this first.

While incorporating strength and conditioning exercises can help the rehabilitation process, getting back into push-ups should be approached with caution. 

People Recovering From Surgery

People recovering from surgery should ensure they have fully recovered and completed physiotherapy if needed, before doing push-ups. Although push-ups can be part of rehabilitation, they should not put pressure on the healing joint or muscle. 

*Expert tip: Starting with gentle exercises is crucial. Once strength improves, modified push-ups can reintroduce this exercise into your routine.

Benefits Of The Push-Up

Tones Muscles

Push-ups are highly effective as a compound movement for muscle toning, engaging several muscle groups at once. Muscle tone refers to the firmness and definition of muscles, which is enhanced by muscle growth. With correct nutrition, increased muscle mass leads to better muscle tone.

Regular push-ups help develop a more sculpted and defined upper body. They work multiple muscles and are easy to perform. When used alongside single-joint exercises, they are equally as effective at increasing muscular hypertrophy. 

Builds Strength 

Strength is the ability to exert force against resistance. To build it effectively, you need to increase intensity through progressive overload.

Push-ups are one of the best fundamental exercises to achieve this. You can easily modify them by adding weight, slowing down the movement, or trying different variations. Each adjustment helps challenge your muscles more effectively.

This simple movement pattern provides a comprehensive workout for your upper body. Therefore, by regularly incorporating push-ups into your routine, you can enhance your overall strength and power. They offer a versatile and progressive approach to building muscle.

Improves Muscular Endurance 

Push-ups enhance muscular endurance by requiring sustained contractions of multiple muscle groups. This type of training increases the stamina of your chest, shoulders, and triceps. Improved muscular endurance allows you to perform physical tasks for longer periods without fatigue.

Push-ups use a simple, foundational movement pattern, making them easy to incorporate into any routine. Regular performance of this basic exercise helps build endurance efficiently. 

Consistent push-up practice not only boosts athletic performance but also benefits everyday activities. Enhanced stamina supports tasks like carrying groceries or engaging in sports. Overall, improved endurance leads to better physical fitness and functionality.

Frequently Asked Questions

How many push-ups should I do a day?

The number of push-up repetitions will depend on your training goal. Follow the table provided above to find the right sets and repetitions for your goal, using the correct form.

Are push-ups better than planks?

Push-ups build upper body strength, including your arms and shoulders. They also require core stability to hold a stable body position. Planks specifically focus on core stability, meaning that they focus on slightly different goals.

What is the daily push-up limit?

There’s no strict limit — listen to your body. Typically, 50–100 push-ups daily are manageable for most trained people. You may need to modify the exercise if you are a beginner and start with lower numbers.

How many push-ups in one go is impressive?

Performing 50 or more push-ups in one set is considered impressive and demonstrates advanced strength and endurance. This can be relative to your ability level and exercise goals.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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