Push up

Step by step instructions, muscle activation and variants for the Push up.

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About this exercise

The full pushup is the classic exercise most associated with the term "pushup." It is a highly effective upper body workout that strengthens the arms, chest, and shoulders. Though well-known, it is a mid-level exercise in the pushup series, ranked as Step 5 out of ten in terms of difficulty.

How to Perform

From a kneeling position, place your palms on the floor, shoulder-width apart, directly below your upper chest.
Stretch your legs out behind you, keeping thighs and feet together.
Straighten your arms, aligning your hips and spine.
Bend your elbows and shoulders, lowering your chest until it is about a fist's width from the floor.
Optionally, use a ball or fist beneath your chest as a depth guide.
Pause briefly when your chest touches the guide, then push back to the starting position.
Continue for the desired number of repetitions.

Muscle Activation

Common Mistakes

Common mistakes content is coming soon.

About the Push up

The Push up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.