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 bodyweight pressing exercise that targets the pectoralis major sternal head (lower-chest fibers), with the anterior deltoids, pectoralis major clavicular head (upper chest), and triceps brachii assisting. It needs nothing but the floor, which makes it the default chest builder for home and warm-up work, and it scales from knee push-ups to feet-elevated reps as you get stronger.
How to do the Push-up
- 1Start face-down on the floor and place your hands slightly wider than shoulder-width, fingers pointing forward, level with 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 set your elbows at roughly 45° to your torso rather than flared 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, fully extending your elbows at the top.
- 7Repeat for the desired number of reps, then lower your knees to the floor to finish the set.
Form tips
- Actively spread the floor with your hands — the external rotation intent engages the chest more fully and stabilizes the shoulder joint.
- Let your shoulder blades pull together on the way down and spread apart at the top; the full scapular range recruits more of the sternal chest than keeping them pinned.
- Use a two-count descent and a one-count press to keep tension on the chest instead of relying on momentum.
- If your wrists ache, press on push-up handles, parallettes, or the handles of two dumbbells to keep the wrists neutral rather than fully extended.
Common mistakes
- Letting your hips sag toward the floor, which drops tension off the chest and shifts the load onto the lower back.
- Flaring your elbows out to 90°, which stresses the front of the shoulder and increases impingement risk.
- Only lowering halfway, which cuts the range of motion the pectoralis major sternal head is worked through and limits strength gains.
- Leading with your head so your chin reaches the floor before your chest, which strains the neck and hides how shallow the rep actually was.
- Bouncing off the floor at the bottom, which uses recoil instead of the chest and triceps to start the press.
Frequently asked questions
What muscles does the push-up work?
The push-up primarily targets the pectoralis major sternal head (lower chest). The anterior 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?
Put your knees on the floor instead of your feet, keeping a straight line from knees to shoulders. Push-ups with your hands on a bench or countertop are another option — the higher your hands, the easier the rep.
How wide should my hands be for push-ups?
Slightly wider than shoulder-width, level with your chest, is the standard placement. Going wider increases the stretch on the chest; going narrower 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 of a harder variation (elevated feet, weighted vest) build strength, while sets of 15–25 reps at moderate difficulty build muscular endurance. Stop each set one to two reps before your form breaks down.
