Push-Up
Quick answer
The Push-Up mainly works the chest, with help from the triceps, abs and obliques. Bodyweight exercise that strengthens the chest, triceps, and core. Beginners: 2–3 sets of 8–12 clean reps, stopping before your form breaks down.
How to do it
- Place your hands on the floor a little wider than your shoulders, arms straight, feet together or slightly apart.
- Align your head, back, hips, and heels by bracing your abs and glutes.
- Bend your elbows back at about 45° to lower your chest close to the floor.
- Push the floor away while exhaling until your arms are straight, without breaking body alignment.
Muscles worked
MainSecondary
- Chest
- Triceps
- Core
Common mistakes
- Don't let your hips sag or your glutes rise.
- If it's too hard, rest on your knees or put your hands on a raised support.
Sets & reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–5 min |
| Muscle | 3–4 | 6–12 | 90–120 s |
| Endurance | 2–3 | 15–20 | 60 s |
Leave 1 to 3 reps in reserve on most sets, and add load once you reach the top of the rep range with good form.
Variations & alternatives
FAQ
What muscles does the Push-Up work?
Mainly the chest. It also works the triceps, abs and obliques.
How many sets and reps should I do?
Beginners can start with 2–3 sets of 10–12 reps. To build muscle, do 3–4 sets of 6–12 reps; for strength, 3–5 sets of 3–6 reps with longer rest. Stop 1–3 reps before failure and keep your form clean.
Is the Push-Up good for beginners?
Yes: it is a beginner-level exercise. Learn the movement with a light load, or your bodyweight, before adding weight.
Related tools
Log it, beat it
Kaizo's gym mode logs your sets, shows the muscles you worked this week and suggests the next weight.
