Standard Push-Up

The ultimate bodyweight exercise — builds upper body strength, muscular endurance, and core stability

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⚡ Quick Reference

Aspect	Details
Pattern	Horizontal Push
Primary Muscles	Chest, Triceps, Front Delts
Secondary Muscles	Core, Serratus Anterior
Equipment	Bodyweight Only
Difficulty	⭐ Beginner
Priority	🔴 Essential

Movement Summary

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🎯 Setup

Starting Position

1. Hand position: Hands slightly wider than shoulder-width, fingers pointing forward
   • Hands aligned with mid-chest, not shoulders
2. Body alignment: Head to heels in straight line
   • No sagging hips or pike position
3. Core engagement: Brace core as if about to be punched
4. Leg position: Feet together or hip-width apart
5. Shoulder blades: Slightly retracted, not protracted
6. Head position: Neutral spine — look at ground 6-12 inches ahead

Equipment Setup

Equipment	Setting	Notes
Surface	Flat, stable ground	Mat optional for comfort
Hands	Shoulder-width apart	Adjust for comfort
Feet	Together or hip-width	Together is harder

Setup Cue

"Create a perfect plank — squeeze glutes, brace core, shoulders over wrists"

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🔄 Execution

The Movement

🔧 Setup Phase

What's happening: Creating full-body tension in the plank

1. Start in high plank position
2. Hands under shoulders, body straight
3. Squeeze glutes and brace core
4. Big breath in through nose
5. Create tension throughout entire body

Tempo: Take your time — setup determines quality

Feel: Full-body tension, stable and ready to move

⬇️ Lowering Phase

What's happening: Controlled descent to the ground

1. Bend elbows, lower body as one unit
2. Elbows at 45° angle (not flared wide)
3. Lower until chest nearly touches ground (1-2 inches)
4. Keep core tight — no sagging hips
5. Breathing: Inhale on the way down

Tempo: 2 seconds (controlled)

Feel: Chest stretching, tension in triceps and shoulders

Critical: Body moves as one rigid plank — no hips sagging or pike position

⬆️ Push Phase

What's happening: Driving back to start position

1. Push hands into ground
2. Extend elbows fully
3. Maintain straight body line
4. Breathing: Exhale forcefully on the way up

Tempo: 1 second (explosive but controlled)

Feel: Chest, triceps, and shoulders working to push up

Critical: Don't lead with hips — entire body moves together

🔝 Top Position

What's happening: Full arm extension, reset for next rep

1. Arms fully extended but not hyperextended
2. Shoulders slightly protracted at top (push away from ground)
3. Body still in straight line
4. Reset breath and tension

Common error here: Sagging hips at the top. Keep glutes squeezed.

Key Cues

Primary Cues

• "Body moves as one plank" — prevents sagging or pike position
• "Elbows 45 degrees" — protects shoulders
• "Push the ground away" — engages chest and maintains scapular position

Tempo Guide

Goal	Tempo	Example
Strength	2-0-1-0	2s down, no pause, 1s up, no rest
Hypertrophy	3-1-1-0	3s down, 1s pause, 1s up, no rest
Endurance	1-0-1-0	1s down, no pause, 1s up, continuous

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Chest (Pectorals)	Horizontal shoulder adduction — pushing motion	█████████░ 85%
Triceps	Elbow extension — straightening arms	████████░░ 80%
Front Delts	Shoulder flexion and horizontal adduction	███████░░░ 75%

Secondary Muscles

Muscle	Action	Activation
Core	Anti-extension — preventing lower back sag	██████░░░░ 65%
Serratus Anterior	Scapular protraction — pushing away at top	██████░░░░ 60%

Stabilizers

Muscle	Role
Glutes	Maintains hip extension, prevents sagging
Quads	Keeps legs straight and engaged

Muscle Emphasis

To emphasize chest: Wider hand position, full range of motion To emphasize triceps: Diamond push-up, hands closer together To emphasize shoulders: Decline push-up, feet elevated

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Sagging hips	Lower back arches, hips drop	Lower back strain, reduces core engagement	Squeeze glutes, brace core harder
Elbows flaring wide	Elbows go straight out to sides (90°)	Shoulder impingement risk	Keep elbows at 45° angle
Pike position	Hips too high, butt in air	Reduces chest/tricep work	Lower hips, straighten body
Partial range of motion	Not lowering fully	Reduces effectiveness	Lower until chest 1-2 inches from ground
Head dropping or looking up	Neck not neutral	Neck strain	Look at ground 6-12 inches ahead
Fast, uncontrolled reps	Momentum-based movement	Poor muscle engagement	Control descent (2 seconds down)

Most Common Error

Sagging hips — often due to weak core or glutes not engaged. Squeeze your glutes like you're cracking a walnut, and brace your core throughout every rep.

Self-Check Checklist

• Body forms straight line (head to heels)
• Elbows at 45° angle, not flared wide
• Chest lowers to 1-2 inches from ground
• Core stays braced (no lower back arch)
• Full arm extension at top
• Controlled tempo (not bouncing)

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🔀 Variations

By Hand Position

Standard (Shoulder-Width)

Aspect	Details
Hand Width	Slightly wider than shoulders
Hand Position	Fingers forward, aligned with mid-chest
Best For	Most people, balanced development
Emphasis	Balanced chest, triceps, shoulders

Wide Push-Up

Aspect	Details
Hand Width	1.5x shoulder-width
Hand Position	Wider placement, fingers slightly out
Best For	Chest emphasis
Emphasis	Outer chest, less triceps

Key difference: Greater chest stretch, shorter range of motion for elbows

Close-Grip (Diamond)

Aspect	Details
Hand Width	Hands touching or very close
Hand Position	Thumbs and index fingers form diamond
Best For	Tricep development
Emphasis	Triceps, inner chest

Key difference: Much more tricep activation, requires more strength

By Angle/Difficulty

Standard (Floor)

Variation	Change	Difficulty
Standard	Hands and feet on ground	Medium

Decline (Feet Elevated)

Variation	Change	Difficulty
Decline Push-Up	Feet elevated 12-24 inches	Harder
Effect	More weight on upper body, shoulder emphasis	+15-20% difficulty

Incline (Hands Elevated)

Variation	Change	Difficulty
Incline Push-Up	Hands on bench/box	Easier
Effect	Less bodyweight resistance	-40-50% difficulty

By Training Purpose

Strength Focus

Variation	Change	Why
Weighted Push-Up	Vest or plate on back	Progressive overload
Archer Push-Up	One arm dominant	Unilateral strength
Explosive Push-Up	Push off ground explosively	Power development

Hypertrophy Focus

Variation	Change	Why
Tempo Push-Up	3s down, 3s up	Time under tension
Pause Push-Up	2s pause at bottom	Increased difficulty
Deficit Push-Up	Hands on plates/blocks	Increased range of motion

Endurance Focus

Variation	Change	Why
High-Rep Standard	20-50+ reps	Muscular endurance
Push-Up Hold	Hold at bottom or top	Isometric endurance
Push-Up to Failure	Max reps	Mental toughness

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Difficulty	RIR
Strength	4-5	5-8	2-3 min	Weighted or advanced variation	1-2
Hypertrophy	3-4	8-15	60-90s	Moderate variation	2-3
Endurance	3-4	15-30+	30-60s	Standard or easier variation	3-4

Workout Placement

Program Type	Placement	Rationale
Upper body push day	First or second exercise	Primary push movement
Full-body	After main lift	Accessory upper body push
Bodyweight/home workout	First exercise	Most demanding bodyweight push
Circuit training	Any placement	Versatile exercise

Push-Up Placement

Push-ups can be done fresh (for strength/hypertrophy) or fatigued (for endurance). If doing weighted push-ups, place early in workout.

Frequency

Training Level	Frequency	Volume Per Session
Beginner	2-3x/week	3 sets, focus on form
Intermediate	3-4x/week	3-4 sets, various intensities
Advanced	4-6x/week	4-5 sets, multiple variations

Progression Scheme

Progressive Overload

For bodyweight exercises, progress by: 1) Adding reps, 2) Slowing tempo, 3) Adding weight, 4) Advancing to harder variation

Sample Progression

Week	Variation	Sets x Reps	Notes
1	Standard	3x8	Build technique
2	Standard	3x10	Add 2 reps
3	Standard	4x10	Add 1 set
4	Standard	3x12	Deload week (fewer sets)
5	Tempo (3-0-1)	3x8	Increase difficulty via tempo
6	Decline	3x8	Progress to harder variation

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Incline Push-Up	Can't do 8 standard push-ups
Knee Push-Up	Building initial strength
Wall Push	True beginner, injury recovery

Progressions (Harder)

Exercise	When Ready	Link
Decline Push-Up	Can do 3x15 standard push-ups with perfect form
Weighted Push-Up	Can do 3x20 standard push-ups
Archer Push-Up	Can do 3x12 decline push-ups
One-Arm Push-Up	Can do 3x10 archer push-ups

Alternatives (Same Goal, Different Movement)

With Equipment

Alternative	Equipment	Benefit
Bench Press	Barbell	Easier to progressively overload
Dumbbell Press	Dumbbells	More natural range of motion
Dip	Dip bars	Vertical push pattern

Home/Bodyweight

Alternative	Equipment
Pike Push-Up	None — shoulder emphasis
Pseudo Planche Push-Up	None — advanced strength

Unilateral

Alternative	Benefit
Archer Push-Up	Build toward one-arm push-up
Single-Arm Push-Up	Extreme unilateral strength

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder impingement	Aggravation of shoulder pain	Use incline push-up, keep elbows closer
Wrist pain	Wrist extension under load	Use push-up handles, fist push-ups, or forearm plank
Lower back pain	Hyperextension if core weak	Regress to incline, focus on core bracing
Pregnancy	Intra-abdominal pressure	Switch to incline or stop in 2nd/3rd trimester

Stop Immediately If

• Sharp pain in shoulders (not muscle burn)
• Wrist pain that doesn't resolve with adjustment
• Lower back pain during or after
• Dizziness or inability to maintain form

Injury Prevention

Strategy	Implementation
Proper hand position	Slightly wider than shoulders, 45° elbow angle
Core engagement	Brace before every rep, squeeze glutes
Controlled tempo	2 seconds down minimum — no dropping
Full range of motion	Chest to 1-2 inches from ground
Wrist preparation	Wrist circles, stretches before training

Wrist Protection

If experiencing wrist pain:

• Use push-up handles — reduces wrist extension
• Fist push-ups — knuckles on ground, neutral wrist
• Forearm position — hands slightly turned out
• Strengthen wrists — wrist curls, extensions, mobility work

Most Common Injury

Shoulder impingement from elbows flaring too wide. Keep elbows at 45° angle, not perpendicular to body.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Horizontal adduction/flexion	90-100° flexion	🟡 Moderate
Elbow	Flexion/Extension	0-135°	🟢 Low
Wrist	Extension	60-70° extension	🟡 Moderate
Spine	Neutral maintenance	Minimal movement	🟡 Moderate

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	90° flexion	Can raise arms overhead	Shoulder mobility work, wall slides
Wrist	60° extension	Can place hands flat with arms straight	Wrist stretches, use handles
Thoracic	Good extension	Can maintain chest up in plank	Foam roll, thoracic extensions

Joint Health Note

Push-ups are joint-friendly when done with proper form. The closed-chain nature (hands fixed) is actually safer for shoulders than many pressing movements.

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❓ Common Questions

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

Standards vary, but general benchmarks:

• Beginner: 10-15 strict push-ups
• Intermediate: 25-35 strict push-ups
• Advanced: 50+ strict push-ups

Focus on quality over quantity. 10 perfect push-ups beat 30 sloppy ones.

Should my elbows be at 45° or 90°?

45° angle (relative to body) is optimal for most people. Elbows flared to 90° increases shoulder impingement risk and reduces chest activation. The 45° angle balances chest/tricep work while protecting shoulders.

How low should I go?

Chest should come within 1-2 inches of the ground. Full range of motion maximizes muscle development. If you can't get that low with good form, regress to an incline push-up.

Feet together or apart?

Feet together is slightly harder (requires more core stability). Feet hip-width apart is easier and fine for most training. Choose based on your goal and ability level.

Should I do push-ups every day?

You can, but it's not necessary. Push-ups 3-4x per week is plenty for strength and muscle building. Daily push-ups work for endurance or "greasing the groove" for skill practice, but ensure you're recovering adequately.

How do I make push-ups harder without equipment?

Progressive options:

1. Increase reps (15-20+)
2. Slow down tempo (3-5 seconds down)
3. Add pause at bottom (2 seconds)
4. Elevate feet (decline push-up)
5. Change hand position (diamond, archer)
6. Increase range (deficit with plates/books)

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📚 Sources

Biomechanics & Muscle Activation:

• Cogley, R.M. et al. (2005). Comparison of Muscle Activation Using Various Hand Positions — Tier A
• ExRx.net Exercise Analysis — Tier C
• American Council on Exercise (ACE) Study on Push-Up Variations — Tier B

Programming:

• NSCA Essentials of Strength Training — Tier A
• Overcoming Gravity by Steven Low — Tier B
• Bodyweight Strength Training Anatomy by Bret Contreras — Tier B

Technique:

• StrongFirst Push-Up Standards — Tier C
• Calisthenicmovement Push-Up Progressions — Tier C
• Military Physical Fitness Standards — Tier C

Safety:

• NSCA Position Statement on Injury Prevention — Tier A
• Shoulder Biomechanics Research (Various) — Tier A

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For Mo

When to recommend this exercise:

• User wants bodyweight upper body training
• User has no equipment or limited access to gym
• User is building foundational pushing strength
• User wants chest, tricep, and shoulder development

Who should NOT do this exercise:

• Acute shoulder injury → Suggest Incline Push-Up or wait until healed
• Severe wrist pain → Suggest Push-Up on Handles or Forearm Plank
• Cannot maintain plank position → Start with Incline Push-Up or Knee Push-Up

Key coaching cues to emphasize:

1. "Body moves as one plank — head to heels straight"
2. "Elbows at 45 degrees, not flared wide"
3. "Chest to 1-2 inches from ground"
4. "Squeeze glutes and brace core throughout"

Common issues to watch for in user feedback:

• "My lower back hurts" → Hips sagging, need to engage core and glutes
• "My shoulders hurt" → Likely elbows flaring wide, adjust to 45° angle
• "My wrists hurt" → Try push-up handles, fist push-ups, or wrist mobility work
• "I can only do a few" → Regress to incline push-up until strength builds

Programming guidance:

• Pair with: Pull exercises (rows, pull-ups), leg work (squats, lunges)
• Avoid same day as: Multiple other heavy push exercises (can do, but manage fatigue)
• Typical frequency: 3-4x per week
• Place early-to-mid workout depending on goal

Progression signals:

• Ready to progress when: 3x15 with perfect form, 1-2 RIR
• Regress if: Cannot maintain straight body line, elbows flaring, partial ROM
• Consider variation if: Standard becomes too easy — try decline, weighted, or tempo variations

Red flags:

• Sagging hips every rep → core weakness or improper bracing
• Sharp shoulder pain → stop, check form, may need regression
• Bouncing off ground → uncontrolled, risk of injury

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Last updated: December 2024