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Push-Up: Step-by-Step Exercise Guide
The push-up is a foundational bodyweight exercise for building upper-body strength, muscular endurance and core stability. It requires no gym equipment and can be used in home workouts, gym sessions, circuits and travel workouts.
Muscles Worked
- Primary: Chest (pectorals)
- Secondary: Triceps and front shoulders
- Stabilizers: Core, upper back, glutes and legs
How to Perform a Push-Up
- Start: Place your hands slightly wider than shoulder width and extend your legs behind you into a high-plank position.
- Brace: Tighten your core and glutes so your body forms a straight line from head to heels.
- Lower: Bend the elbows and lower your body under control while keeping your torso rigid.
- Bottom position: Descend until your chest approaches the floor or until you reach a comfortable range.
- Press: Push through your palms and extend the elbows to return to the starting position.
- Repeat: Maintain the same body alignment for every repetition.
Suggested Push-Up Routine
- Beginner: 2–3 sets of 5–10 reps
- Intermediate: 3–4 sets of 10–20 reps
- Advanced: 4–5 sets of 20+ controlled reps or a harder variation
- Rest: 30–90 seconds depending on your training goal
Benefits of Push-Ups
- Builds chest, shoulder and triceps strength.
- Trains core stability while the upper body works.
- Requires no equipment.
- Can be performed almost anywhere.
- Can be progressed or modified for different fitness levels.
Form Tips
- Keep your body in a straight, braced position.
- Avoid letting the hips sag toward the floor.
- Keep your neck neutral rather than lifting your head.
- Lower under control instead of dropping into the bottom position.
- Use an elevated surface if a full floor push-up cannot yet be performed with good form.
Common Mistakes
- Flaring the elbows excessively.
- Allowing the hips to sag or rise too high.
- Performing partial repetitions unintentionally.
- Rushing repetitions and losing body control.
- Placing the hands too far forward.
Push-Up Progressions
If standard push-ups become easy, progression options include tempo push-ups, pause push-ups, decline push-ups and weighted variations. If standard push-ups are too difficult, start with wall or incline push-ups and gradually lower the support height as strength improves.
CIWO Training Tip
Quality repetitions beat rushed repetitions. Stop the set when you can no longer maintain a stable torso and consistent range of motion.
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