Body weight
Push-up
Push-up mainly works your chest. It also helps your triceps, front shoulders, and abs.
Step by step
- Hands under shoulders, body in a straight line from head to heels.
- Lower your chest toward the floor, elbows about 45 degrees.
- Push the floor away until your arms are straight.
What you should feel
Your chest and triceps work while your core keeps you steady. Your lower back and wrists should not hurt.
Common mistake
Sagging hips or flaring elbows; squeeze your glutes and abs, and tuck your elbows.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Bench pressChest
Dumbbell bench pressChest
Incline dumbbell pressChest, Front shoulders
Dumbbell floor pressChest, Triceps
Deficit push-up (hands on dumbbells)Chest
Pec deck flyChestQuestions
What muscles does the push-up work?
Push-up mainly works your chest. It also helps your triceps, front shoulders, and abs.
Can I do the push-up at home?
Yes. You only need your body weight and a little floor space.
How many sets and reps of the push-up?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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