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Push-Up

Calisthenics / Beginner
  • Chest
  • Shoulders
  • Abs
  • Triceps
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9 ratings
  • Steps
  • Variations
  • Tips
  • Stats
  • Similar
  • Plans
  • Muscles
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  • Details

How to do the Push-Up - Learn Proper Push-Up Form

  1. Step 1: Lie on an exercise floor mat, face down.
  2. Step 2: Press your toes against the floor and place your hands flat on the ground shoulder width apart, fingers extended forward.
  3. Step 3: Push yourself up so that your arms are nearly extended and your torso and legs are off the floor. This is your starting position.
  4. Step 4: Inhaling, bend your arms to lower your body and touch your chest nearly to the floor.
  5. Step 5: Exhaling, contract your chest as you push off the ground and return to the starting position.
  6. Step 6: Pause for a moment and then repeat for a full set.

Push-Up Variations and Push-Up Alternatives

  1. Variation 1: Vary the intensity of the pushup by elevating your feet.
  2. Variation 2: Clap inbetween pushups as you advance.
  3. Variation 3: Begin with a modified version of the pushup and stay on your knees with your legs bent.
  4. Variation 4: If you are unable to do floor exercises, you can perform this exercise by placing your hands on a wall shoulder width apart and then bringing your upper body toward the wall and away.

Push-Up Tips

  1. Tip 1: When first beginning, try kneeling and keeping your legs bent as you push up from the floor and down again.
  2. Tip 2: Be sure to inhale on the way down and forcefully exhale as you come up from the push-up.
  3. Tip 3: Don't allow your elbows to point outward as this puts more pressure on your shoulders, rather than you chest.
  4. Tip 4: Keep your movements slow to intensify the exercise.

Push-Up Records and Push-Up Statistics from Site Users

Push-Up - Similar Exercises

ExercisePrimary MuscleDifficulty
Default ChestVery Easy
Default ChestIntermediate
Default ChestIntermediate
Default ChestBeginner
Default ChestIntermediate
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Push Up Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Shoulders blue Abs blue Triceps blue Chest orange

Push Up Equipment

Push Up Training Details

The push-up is a calisthenics exercise that primarily targets the chest and to a lesser degree also targets the shoulders, abs, and triceps.

The only push-up equipment that you really need is the following: exercise mat. There are however many different push-up variations that you can try out that may require different types of push-up equipment or maye even require no equipment at all.

Learning proper push-up form is easy with the step by step push-up instructions, push-up tips, and the instructional push-up technique video on this page. The push-up is a push exercise for those with a beginner level of physical fitness and exercise experience. Watch the push-up video, learn how to do the push-up, and then be sure and browse through the push-up workouts on our workout plans page!

Push Up Sports


Push Up Force Type: Push
Push Up Mechanics Type: Compound
Push Up Other Names: Push-Ups, PushUps, Push Ups, pushup
9 Reviews
  • Thumb
    about 3 years ago #

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  • Thumb
    almost 3 years ago #

    Simply explained and simple sounding to complete.

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  • AaronV
    almost 3 years ago #

    Can't argue with this one. Pushups are a staple of any chest workout.

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  • bgodonus
    over 2 years ago #

    Great simple no weight work out with numerous variations available to target specific muscle groups

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  • JoelJonathan
    over 2 years ago #

    Can't go wrong with push-ups. It's amazing how toasted you can get your chest, shoulders, triceps, and even back to certain degree no matter how strong you are. Push-ups, when done with strict form, are actually a very underrated core exercise too. Mix up your grip (check out some of the other 50+ different push-up exercises on the site as well to add some variety and target different muscle groups).

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  • jimiwikman
    about 1 year ago #

    One of the best excercises for upperbody and core. Still have problems with this one due to my wrist and shoulder, but I'll just do it on my knuckles and that will be fine :)

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  • Morgan35
    8 months ago #

    Great exercise. Now for one finger push-ups! http://www.youtube.com/watch?v=n23jEbQXYtA

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  • NAC
    6 months ago #

    The push-up is a great exercise! There are tons of push-up variations, and the form is pretty simple. Push-ups will give you a good burn in your shoulders, chest, triceps and your core. Of all the push-ups attributes my favorite is the fact that it's a 0 excuse exercise, Meaning; that you don't need any expensive equipment or a gym membership to do them. if you don't workout regularly push-ups are a great place to start. Just commit to doing as many push-ups as you can every night before bed for say 30 days and you'll see strength improvements with a small amount of time invested. So drop down and give me 20!

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  • MC24
    12 days ago #

    If I had to only pick a few exericses to do for the rest of my life, the push-up would definitely be in the top 3! The body movement is so practical and, when done with strict form, engages so many muscles. I defitenly recommend adding push-ups to any workout regime. Ladies, if you can't do them yet, work up to it! Try doing them on your knees and if you can't do that, then try doing them at just a slight angle on a wall. It's worth it!

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