Push-Up

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 6 reps with 2 to 4 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 12 reps with 60 to 120 seconds of rest.

Execution and technique cues

• Place your hands slightly wider than shoulder-width on the floor and extend your legs behind you, creating a straight line from head to heels.
• Squeeze your glutes and brace your core to keep your pelvis neutral and prevent your hips from sagging.
• Lower your body under control, tucking your elbows at a forty-five-degree angle relative to your torso.
• Push the floor away explosively until your arms are fully extended while maintaining a rigid body line.

Common mistakes

• Allowing the hips to sag or the lower back to arch excessively due to a weak core.
• Flaring the elbows out at a ninety-degree angle, placing high stress on the shoulder joints.
• Shortening the range of motion by not bringing the chest close to the floor or failing to lock out the elbows.

Frequently asked questions

How can I scale the push-up if I cannot perform a full repetition on the floor?

Elevate your hands on a sturdy surface like a bench or box, which reduces the percentage of bodyweight you must lift.

What does tucking the elbows do during a push-up?

Tucking the elbows to roughly forty-five-degree angle protects the shoulders from impingement and aligns the chest fibers more effectively.

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