Exercise · chest
Push-Up
The most accessible chest builder, requiring no equipment and scalable to any level.
Primary muscle
chest
Equipment
bodyweight
Difficulty
beginner
Sets and reps
3-4 sets to near failure
How to perform
- 1Start in a plank with hands slightly wider than shoulders, body in a straight line.
- 2Brace your core and keep your glutes tight throughout.
- 3Lower until your chest is just above the floor, elbows around 45 degrees.
- 4Press back up to full arm extension without letting hips sag.
Common mistakes
Letting the hips sag or pike up instead of holding a straight line.
Flaring elbows straight out to the sides.
Doing partial reps instead of a full range of motion.
Muscles worked
Primary: chest. This movement also recruits the shoulders, triceps, core as supporting muscles.