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Exercises Push-Up

Bodyweight exercise · Chest

Push-Up

Learn how to do a push-up with controlled form, see which muscles it works, and keep your reps easy to track.

Download on theApp StoreSee how to do it
Push-up illustration showing a straight-body lowering position with the chest and shoulders highlighted.
Push-Up · controlled position
EquipmentBodyweight
Primary muscleChest
Also worksTriceps · Shoulders

The movement

How to do a push-up

Use a steady range and keep each rep controlled from start to finish.

  1. 01

    Set your position

    Start in a high plank with your hands slightly wider than shoulder-width and your shoulders above your wrists.

  2. 02

    Brace your body

    Keep your head, torso, hips, and ankles in one steady line. Tighten your midsection and legs.

  3. 03

    Lower with control

    Bend your elbows and lower your chest toward the floor without letting your hips sag or rise.

  4. 04

    Press back up

    Push the floor away and return to straight arms while keeping the same body line.

Muscles worked

Where the push-up works.

PrimaryChest
SupportingTriceps · Shoulders

Form cues

Make every rep controlled.

  • Keep your wrists stacked under your elbows through the rep.
  • Brace your trunk and keep your shoulder blades controlled.
  • Lower and press smoothly instead of bouncing at the bottom.

What to watch for

Common mistakes

  • Flaring the elbows out to the sides.
  • Letting the torso arch or sag.
  • Bouncing out of the bottom position.

Keep your options open

Alternatives and related exercises

Incline push-upKnee push-upDecline push-upClose-grip push-up
Bench PressIncline Dumbbell Press

Good to know

Push-Up questions.

What muscles do push-ups work?

The chest is the primary muscle group. The triceps and shoulders assist with the pressing movement.

How wide should my hands be for a push-up?

Start with your hands a little wider than shoulder-width, then use a position that lets you lower and press with control.

How do I keep my body straight during a push-up?

Brace your midsection and legs, and keep your head, torso, hips, and ankles aligned as you move.

Can I track push-ups in Lightweight?

Yes. Log your sets and reps, then refer to your previous performance while you train.

Your next set

Put your progress in one place.

Log your workout, keep previous sets close, and see how your training changes over time.

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