Push-Up

The ultimate bodyweight push — builds pressing strength anywhere with zero equipment, scalable from beginner to advanced

⚡ Quick Reference

Aspect	Details
Pattern	Push (Horizontal)
Primary Muscles	Chest, Triceps
Secondary Muscles	Front Delts, Core
Equipment	None (bodyweight)
Difficulty	⭐ Beginner
Priority	🔴 Essential

Movement Summary

🎯 Setup

Starting Position

Hand placement: Shoulder-width apart, slightly below shoulder level
Fingers: Pointing forward or slightly outward
Arms: Fully extended, locked out
Body line: Straight from head to heels — no sagging hips or pike
Core: Braced tight, glutes squeezed
Head: Neutral, looking at floor slightly ahead

Hand Position Options

Position	Width	Emphasis
Standard	Shoulder-width	Balanced chest/triceps
Wide	1.5x shoulder-width	More chest
Narrow/Diamond	Hands together	More triceps

Setup Cue

"Plank with perfect posture — body straight as a board from head to heels"

🔄 Execution

The Movement

🔝 Starting Position
⬇️ Lowering
⏸️ Bottom Position
⬆️ Pressing

What's happening: Active plank position, ready to descend

Arms locked out, hands under shoulders
Body perfectly straight
Core and glutes engaged
Weight distributed through hands and toes

Feel: Whole body engaged, chest and triceps ready

Key Cues

Primary Cues

"Elbows at 45" — not flared out to 90°
"Plank the whole time" — body stays straight
"Chest to floor" — full range of motion
"Push the floor away" — active pressing mindset

Tempo Guide

Goal	Tempo	Example
Strength	2-1-1-0	2s down, 1s pause, 1s up
Hypertrophy	3-1-2-0	3s down, 1s pause, 2s up
Endurance	1-0-1-0	Controlled but rhythmic

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Pectoralis Major	Horizontal pushing — pressing body away from floor	`████████░░` 75%
Triceps	Elbow extension — straightening arms	`███████░░░` 70%

Secondary Muscles

Muscle	Action	Activation
Anterior Deltoid	Shoulder flexion — assists push	`██████░░░░` 55%
Core	Maintains body rigidity	`██████░░░░` 55%

Stabilizers

Muscle	Role
Serratus Anterior	Protracts scapulae, stabilizes shoulder blades
Glutes	Keeps hips from sagging
Rotator Cuff	Stabilizes shoulder joint

Unique Benefit

Push-ups train serratus anterior more effectively than bench press because the scapulae are free to move. This builds shoulder health and stability.

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Hips sagging	Lower back drops	Low back strain, less core work	Squeeze glutes, brace core
Hips piking	Butt goes up	Less chest work, easier cheat	Lower hips, maintain line
Elbows flaring 90°	Arms straight out	Shoulder impingement	Tuck to 45°
Partial ROM	Not going low enough	Less muscle activation	Chest to floor every rep
Head dropping	Looking straight down	Neck strain, poor alignment	Look slightly ahead

Most Common Error

Hips sagging — this is usually a sign of weak core or fatigue. If hips start sagging, stop the set. Quality reps only.

Self-Check Checklist

🔀 Variations

By Difficulty

Easier (Regressions)
Standard
Harder (Progressions)

Variation	How	When to Use
Wall Push-Up	Push against wall	Complete beginner
Incline Push-Up	Hands on bench/box	Building toward standard
Knee Push-Up	Knees on ground	Can't do standard yet

Variation	How	Emphasis
Standard	Shoulder-width hands	Balanced
Wide	Hands 1.5x shoulder-width	More chest
Diamond/Close	Hands together	More triceps

Variation	How	When to Use
Decline Push-Up	Feet elevated	Need more challenge
Archer Push-Up	One arm does more work	Toward one-arm
Plyometric/Clapping	Explosive, hands leave floor	Power development
One-Arm Push-Up	Single arm	Elite level

By Target

Target	Variation	Change
Upper Chest	Decline (feet elevated)	Body angled down
Lower Chest	Incline (hands elevated)	Body angled up
Triceps	Diamond/Close grip	Hands together
Chest	Wide grip	Hands far apart
Shoulders	Pike Push-Up	Body in pike position
Power	Clapping Push-Up	Explosive with hand clap

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Notes
Strength	4-5	5-10	90-120s	Use harder variation
Hypertrophy	3-4	10-20	60-90s	Standard or weighted
Endurance	2-3	20-50+	30-60s	Focus on total reps

Workout Placement

Program Type	Placement	Rationale
Home workout	Primary push	Main pressing movement
Gym chest day	Finisher	After heavy pressing
Upper body	Supplementary	Serratus and endurance work
Warm-up	Activation	Light, before heavy lifts

Progression Scheme

How to Progress

When you can do 3 sets of 15-20 with perfect form, it's time for a harder variation. Options: decline, add weight vest, or try archer push-ups.

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Wall Push-Up	Starting from zero
Incline Push-Up	Building toward standard
Knee Push-Up	Close to standard but not quite

Progressions (Harder)

Exercise	When Ready
Decline Push-Up	Standard is easy for 20+ reps
Weighted Push-Up	Want to add load
Archer Push-Up	Working toward one-arm

Gym Alternatives

Alternative	When to Use
Bench Press	Want to lift heavier
Dumbbell Bench Press	Need external load

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Wrist pain	Weight on wrists	Use push-up handles, fist position
Shoulder impingement	Pain during movement	Check elbow angle, try incline
Low back issues	Sagging puts stress on spine	Focus on core bracing

Stop Immediately If

Sharp pain in shoulders, wrists, or elbows
Inability to maintain straight body line
Dizziness

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Flexion/extension, horizontal adduction	Full	🟡 Moderate
Elbow	Flexion/extension	Full	🟢 Low
Wrist	Extension	~70-90°	🟡 Moderate

Wrist-Friendly Options

If wrists hurt: use push-up handles, parallettes, or make fists.

❓ Common Questions

I can't do a single push-up. Where do I start?

Start with wall push-ups, then progress to incline push-ups (hands on bench), then knee push-ups, and finally standard push-ups.

How do I make push-ups harder without weights?

Elevate your feet (decline), use slower tempo, try pause push-ups, progress to archer push-ups, or add a weight vest.

How many push-ups should I be able to do?

10-20 is good for beginners, 20-40 is intermediate, 40+ is advanced. Quality matters more than quantity.

📚 Sources

Biomechanics & Muscle Activation:

Cogley, R.M., et al. (2005). Hand position muscle activation — Tier A
ExRx.net — Tier C

Programming:

Convict Conditioning — Tier C
NSCA Essentials — Tier A

For Mo

When to recommend this exercise:

User has no equipment
User is a beginner building base strength
User wants a chest exercise they can do anywhere
User is traveling or working out at home

Who should NOT do this exercise:

Acute wrist injury → Wait for recovery
Acute shoulder injury → Wait for recovery

Key coaching cues to emphasize:

"Body straight as a board"
"Elbows at 45 degrees"
"Chest to the floor, every rep"

Common issues to watch for in user feedback:

"I can only do a few" → Start with incline push-ups
"My wrists hurt" → Suggest push-up handles or fist position
"My lower back hurts" → Cue to brace core harder, squeeze glutes

Programming guidance:

For beginners: 3x as many as possible with good form, 3x/week
For intermediates: Part of chest training, finisher or supplementary
Progress when: Can do 15-20+ reps with perfect form

Last updated: December 2024

⚡ Quick Reference​

Movement Summary​

🎯 Setup​

Starting Position​

Hand Position Options​

🔄 Execution​

The Movement​

Key Cues​

Tempo Guide​

💪 Muscles Worked​

Activation Overview​

Primary Movers​

Secondary Muscles​

Stabilizers​

⚠️ Common Mistakes​

Self-Check Checklist​

🔀 Variations​

By Difficulty​

By Target​

📊 Programming​

Rep Ranges by Goal​

Workout Placement​

Progression Scheme​

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

Progressions (Harder)​

Gym Alternatives​

🛡️ Safety & Contraindications​

Who Should Be Careful​

🦴 Joints Involved​

❓ Common Questions​

📚 Sources​