Upper Body & Back
How to do Push ups
Push-ups primarily target the chest muscles (pectoralis major), shoulders (deltoids), and triceps, while also engaging the core, back, and arm muscles for stability and support.
- Difficulty
- Intermediate
- Equipment
- None
- Sets & reps
- 3 sets of 8-15 reps
Target muscles
- Pectoralis Major (Chest)
- Deltoids (Shoulders)
- Triceps
Also works
- Serratus Anterior
- Core (Abdominals, Erector Spinae)
- Biceps (for stabilization)
PrimarySecondary
Technique
Step-by-step instructions
- Start in a high plank position with hands slightly wider than shoulder-width apart, directly under your shoulders.
- Your body should form a straight line from head to heels. Engage your core and glutes.
- Lower your body by bending your elbows, keeping them relatively close to your body or flared out slightly, until your chest nearly touches the floor.
- Push back up to the starting position by extending your arms, maintaining a rigid torso.
- Repeat for the desired number of repetitions.
Common mistakes
- Sagging hips or piking the hips up.
- Flaring elbows out too wide (can stress shoulders).
- Not going through the full range of motion.
- Head dropping or looking too far forward.
Benefits
- Builds upper body strength (chest, shoulders, triceps).
- Strengthens the core.
- Improves muscular endurance.
- Can be done anywhere.
Mastering the Classic Push-Up
Push-ups are a fundamental bodyweight exercise that builds upper body and core strength. Proper form is key to maximizing effectiveness and preventing injury.