Videos
Instructions
- Start in a high plank position with your hands shoulder-width apart and body in a straight line.
- Engage your core and glutes to maintain full-body tension.
- Lower your chest toward the floor by bending your elbows at approximately 45 degrees.
- Stop when your chest nearly touches the ground, keeping your elbows close to your body.
- Push through your palms to return to the starting position, fully extending your arms.
Technical Tips
- Keep your neck neutral and eyes slightly ahead of your hands.
- Avoid letting your hips sag or rise above shoulder level.
- Maintain even pressure through both hands throughout the movement.
Breathing Tips
- Inhale as you lower your body toward the floor.
- Exhale as you push back up to the starting position.
Medical restrictions
- Shoulder injuries
- Wrist pain or carpal tunnel syndrome
- Severe elbow tendinitis
- Lower back instability
The regular push-up is a foundational bodyweight exercise that builds upper-body strength, muscular endurance, and core stability. It primarily targets the chest, triceps, and shoulders while also engaging the core and other stabilizing muscles throughout the body. Ideal for beginners and advanced individuals alike, the push-up requires no equipment and can be performed virtually anywhere. It promotes muscular balance, enhances posture, and contributes to overall functional strength. As a compound movement, it supports athletic performance and is often integrated into strength training, calisthenics, CrossFit, and general fitness programs. The regular push-up is a versatile tool for developing pressing power, improving body control, and reinforcing movement efficiency without placing excessive stress on the joints when performed correctly.
What muscles do push-ups work the most?
Push-ups primarily target the chest muscles, triceps, and shoulders, while also engaging the core and stabilizing muscles for full-body strength.
Is a push-up enough for building upper body strength?
Yes, regular push-ups are effective for building foundational upper body strength, especially for beginners, by working multiple major muscle groups simultaneously.
How many push-ups should I do per day to see results?
Consistency is key—starting with 2–3 sets of 10–20 push-ups a day can build endurance and strength, with gradual increases over time for progression.
Do push-ups help improve posture?
Yes, push-ups strengthen the chest, shoulders, and core, which support better posture by reinforcing muscular balance and scapular stability.
Can push-ups be harmful to shoulders or wrists?
Improper form or overuse can stress the shoulders or wrists; maintaining correct alignment and wrist positioning reduces the risk of discomfort or injury.