Push Up
Push-ups are often used in military and fitness tests worldwide as a measure of muscular endurance.
Push Up Overview
The push-up is a versatile, accessible bodyweight exercise that builds upper body pressing strength in the chest, triceps, and shoulders, while also challenging core and total-body stability. Despite its simplicity, proper push-up technique can be surprisingly difficult, especially when done with strict control and full range of motion. Push-ups are foundational in many military, martial arts, and calisthenics training programs and can be scaled easily for any fitness level. They can also be progressed with variations such as incline, decline, tempo, archer, or weighted push-ups to continually challenge the muscles.
Push Up Muscles Worked
How to Do the Push Up
- 01
Start in a high plank position with hands under but slightly outside shoulders.
- 02
Keep your body in a straight line from head to heels.
- 03
Lower your body until your chest nearly touches the floor.
- 04
Push back up to the starting position, keeping elbows at about a 45-degree angle.
Form & Technique Tips
For beginners, elevate hands on a bench or platform to reduce difficulty.
⚠ Injury Risks
Wrist strain, shoulder impingement from flared elbows, lower back sag from poor core engagement
Avoid letting hips sag or elbows flare excessively; warm up shoulders and wrists before high volume sets.
Why Do the Push Up
Push Up is an essential exercise for developing functional strength, improving performance, and promoting hypertrophy in the targeted muscle groups. It can help correct muscular imbalances, support joint health, and enhance coordination, depending on the movement pattern. Incorporating this exercise into your training routine not only improves strength but also contributes to greater athleticism, injury prevention, and physique development. This movement is especially effective when performed with proper form and integrated into a well-rounded training plan tailored to your goals.
Taking It Further
Increase reps, slow down tempo, add elevation to feet, or progress to weighted or one-arm variations.
Train With Boostcamp
These free programs include the Push Up. Follow a structured plan, track your progress, and get stronger in the Boostcamp app.
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