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Push-Up

A simple move. Powerful results.

A bodyweight exercise that works your chest, shoulders, triceps, and core — all at once. No equipment, no gym, just you and the floor.

Push-Up guide

Benefits

  • Builds upper body strength
  • Improves core stability
  • Boosts posture
  • Enhances endurance
  • Can be done anywhere, anytime

Muscles worked

Chest Shoulders Triceps Core
Tips for best form

Do it right.

  • Hands slightly wider than shoulder-width
  • Body in a straight line (head to heels)
  • Engage your core and glutes
  • Lower your chest toward the floor
  • Elbows at about a 45° angle
  • Push through your palms to return up
  • Neck neutral, eyes down
Variations

Find your version

1. Wall Push-UpBeginner
  • Great for beginners
  • Focus on form
2. Knee Push-UpBeginner
  • Reduce intensity
  • Keep core engaged
3. Standard Push-UpIntermediate
  • Full body engagement
  • Build strength & endurance
4. Decline Push-UpAdvanced
  • More challenge
  • Targets upper chest
5. Diamond Push-UpAdvanced
  • Hands close together
  • Targets triceps
Reps & sets guide

How much, how often

LevelRepsSetsRest
Beginner5–102–360 sec
Intermediate10–203–445–60 sec
Advanced20+4–530–45 sec

Tips for best results

  • Breathe in as you lower down
  • Breathe out as you push up
  • Don't sacrifice form for reps
  • Listen to your body
  • Rest, recover, repeat

Keep showing up for yourself.

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