Push-Ups

Diagram of a person doing a push-up, showing starting and finishing positions. Muscles highlighted include the chest, shoulders, and triceps.

Exercise Description

Push-ups are a fundamental bodyweight compound exercise that builds upper-body strength, muscular endurance, and core stability. They primarily target the chest, shoulders, and triceps while requiring the core and lower body to maintain proper body alignment throughout the movement. Push-ups can be performed anywhere and are suitable for beginners and advanced exercisers alike.

Primary Muscles Worked

  • Pectoralis Major (Chest)

  • Triceps Brachii

Secondary Muscles Worked

  • Anterior Deltoids (Front Shoulders)

  • Serratus Anterior

  • Rectus Abdominis (Abdominals)

  • Obliques

  • Transverse Abdominis

  • Gluteus Maximus

  • Lower Back Muscles (Stabilization)

How to Perform Correctly

Setup

  1. Begin in a high plank position with your hands slightly wider than shoulder-width apart.

  2. Position your shoulders directly above your hands.

  3. Extend your legs behind you with your feet together or slightly apart.

  4. Engage your core and glutes to maintain a straight line from head to heels.

  5. Keep your neck neutral and look slightly ahead of your hands.

Movement

  1. Lower your body by bending your elbows while keeping them at approximately a 45° angle from your torso.

  2. Continue descending until your chest is just above the floor.

  3. Pause briefly at the bottom position.

  4. Push through your palms to extend your arms and return to the starting position.

  5. Repeat for the desired number of repetitions.

Common Mistakes to Avoid

Letting the Hips Sag

  • Dropping the hips places excessive stress on the lower back and reduces core engagement.

Raising the Hips Too High

  • Turning the movement into a pike position decreases chest involvement.

Flaring the Elbows Excessively

  • Elbows positioned too far from the body can increase shoulder stress.

Incomplete Range of Motion

  • Partial repetitions limit muscle activation and overall effectiveness.

Looking Up or Tucking the Chin Excessively

  • Maintain a neutral neck position throughout the exercise.

Rushing the Movement

  • Using momentum reduces muscle engagement and control.

Allowing the Lower Back to Arch

  • Keep the core engaged to maintain proper spinal alignment.

Chest Exercises