Push Up Guide

Reviewed by Michael Liu

Updated on Jul 10, 2025

Push Up Exercise Demo

Exercise Profile

Exercise Equipment

Bodyweight

Primary muscles

Chest, Triceps, Front Delts

Exercise Category

Horizontal Push

Push Up Muscles Worked

Front

Back

MuscleSet

Chest

41.7%

Triceps

33.3%

Front Delts

25%

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.

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.

How to Do A Push Up

1. Start in a high plank position with hands under but slightly outside shoulders. 2. Keep your body in a straight line from head to heels. 3. Lower your body until your chest nearly touches the floor. 4. Push back up to the starting position, keeping elbows at about a 45-degree angle.

Machine Tips

For beginners, elevate hands on a bench or platform to reduce difficulty.

How to Progress

Increase reps, slow down tempo, add elevation to feet, or progress to weighted or one-arm variations.

PROGRAMS WITH Push Up