How to do the Push-up
Push-up is an 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.
Push-up demonstration · © GymiaFit
Push-up at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Triceps, Deltoids, Core
- Equipment
- Body Weight
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Push-up step by step
- 1Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
- 2Engage your core and lower your body towards the ground by bending your elbows, keeping your body in a straight line.
- 3Pause for a moment when your chest is just above the ground, then push yourself back up to the starting position by straightening your arms.
- 4Repeat for the desired number of repetitions.
12 free workouts use it
Push-up — questions
What muscles does the Push-up work?
The Push-up primarily targets the Pectorals. It also recruits the Triceps, Deltoids, Core as secondary movers.
What equipment do I need for the Push-up?
None — the Push-up uses your bodyweight only, so it works at home with nothing but floor space.
Is the Push-up suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Push-up?
Archer Push Up, Chest Tap Push-up (male), Clap Push Up train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Push-up demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.