Push-up
- Target muscle
- Pectoralis Major Sternal Head
- Synergist muscles
- Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
- Equipment
- Body weight
- Body part
- Chest
- Type
- Strength
The push-up is a fundamental bodyweight strength exercise that primarily targets the pectoralis major sternal head (lower-chest fibers), with assistance from the front deltoids, pectoralis major clavicular head, and triceps. Performed on the floor with no equipment, it builds pressing strength and chest muscle, scales easily for any fitness level, and doubles as a core stability drill.
How to do the Push-up
- 1Start face-down on the floor and place your hands slightly wider than shoulder-width, fingers pointing forward, directly below your chest.
- 2Extend your legs behind you so you are balanced on your hands and the balls of your feet, with your body forming a straight line from head to heels.
- 3Brace your core, squeeze your glutes, and tuck your elbows slightly — aim for about a 45° angle to your torso rather than flaring them straight out.
- 4Inhale, then lower your chest toward the floor under control, keeping your body rigid throughout.
- 5Descend until your chest is one to two inches from the floor or lightly touches it, without letting your hips sag or pike.
- 6Exhale and press through your palms to push your body back up to the starting position, fully extending your elbows at the top.
- 7Repeat for the desired number of reps, maintaining a straight body line on every repetition.
Form tips
- Keep your hips level with your shoulders throughout — think of your body as a moving plank, not a hinge.
- Tuck your chin slightly so your neck stays neutral; your forehead should not be the first thing approaching the floor.
- Actively spread the floor with your hands (external rotation intent) to engage the chest more fully and protect the shoulder joint.
- Control the descent — a two-count down and one-count press maximizes time under tension on the sternal chest fibers.
Common mistakes
- Letting your hips sag toward the floor, which removes tension from the chest and loads the lower back.
- Flaring your elbows out to 90°, which shifts stress onto the front of the shoulder and increases impingement risk.
- Only lowering halfway — a partial range of motion shortchanges the pectoralis major sternal head and limits strength gains.
- Allowing your head to jut forward on the way down, which strains the neck and indicates the core is not fully braced.
- Rushing the reps by bouncing off the floor, which bleeds off the muscular tension the exercise is meant to build.
Frequently asked questions
What muscles does the push-up work?
The push-up primarily targets the pectoralis major sternal head (lower chest). The front deltoids, pectoralis major clavicular head (upper chest), and triceps brachii act as synergists to drive the pressing movement.
How can I make push-ups harder without equipment?
Elevate your feet on a chair or bench to shift more load onto the upper chest and front deltoids. You can also slow the lowering phase, pause at the bottom, add a clap at the top, or work toward one-arm push-ups.
How can I make push-ups easier if I cannot do a standard rep?
Perform them with your knees on the floor instead of your feet. Keep your body from knees to shoulders in a straight line. As you get stronger, progressively reduce knee assistance until you can do full push-ups.
How wide should my hands be for push-ups?
Slightly wider than shoulder-width is the standard starting point, placing the hands roughly below the chest. A wider placement shortens the range of motion and biases the chest; a narrower placement lengthens the range of motion and transfers more of the work to the triceps.
How many push-ups should I do per set?
It depends on your goal. Sets of 5–10 reps with added difficulty (elevated feet, weighted vest) build strength. Sets of 15–25 reps at moderate difficulty improve muscular endurance. Stop each set one to two reps before your form breaks down.
