Animated GIF · Available via API
gif_boxPush-up
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fitness_center Equipment
Body WeightCategory
strength
Mechanic
compound
Cal/min
5.5
Force
push
Push-up is a intermediate multi-joint compound pushing exercise targeting the Pectorals in the Chest region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Triceps and Deltoids.
list_alt Step-by-Step Instructions
Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
Engage your core and lower your body towards the ground by bending your elbows, keeping your body in a straight line.
Pause for a moment when your chest is just above the ground, then push yourself back up to the starting position by straightening your arms.
Repeat for the desired number of repetitions.
grid_view More Chest Exercises
warning Common Mistakes
Sagging Hips
Allowing the hips to drop toward the floor reduces core engagement and puts excessive stress on the lower back. Squeeze your glutes and brace your abs throughout the entire movement to keep your body in a straight line.
Flared Elbows
Letting the elbows flare out to 90° places harmful stress on the shoulder joints and limits chest activation. Keep your elbows at roughly 45° from your torso to protect the rotator cuff and engage the pecs more effectively.
Incomplete Range of Motion
Stopping the descent before the chest nearly touches the floor cuts the stretch short and reduces muscle development. Lower yourself until your chest is 1–2 cm from the ground for full pectoral recruitment.
shuffle Variations & Progressions
Incline Push-Up
Performed with hands elevated on a bench or step, this version reduces load and is ideal for beginners building initial pushing strength before attempting the flat variation.
Decline Push-Up
Elevating the feet shifts emphasis to the upper chest and shoulders, making it a useful progression once standard push-ups become easy. The higher the foot elevation, the more shoulder involvement.
Archer Push-Up
One arm extends wide while the other does the pressing work, dramatically increasing unilateral demand and serving as a stepping stone toward the one-arm push-up.
Plyometric Push-Up
Pushing explosively so the hands leave the floor develops upper-body power and fast-twitch muscle fibers. Best suited for athletes who can already perform 20+ clean reps.
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