Primary Muscles
Pectoralis major (chest), anterior deltoid, triceps brachii
Chest
Push-Up
The bodyweight classic — works chest, shoulders, triceps and core in a single compound movement.
3D animation — watch the full movement
Secondary Muscles
Core (rectus abdominis, transverse abdominis), serratus anterior, rhomboids
Equipment
None (bodyweight)
Location
Home / Gym / Park
Difficulty
Beginner → Advanced (with variations)
How to Do It
- Lie face down on the floor. Place your hands at shoulder height, slightly wider than shoulder-width, fingers pointing forward.
- Brace your toes on the floor so your calves, hips, back and neck form one straight line. No sagging hips, no piked butt.
- Engage your core. Lower yourself in control (2 sec) by bending elbows at a 45° angle. Stop when your chest is ~1 finger above the floor.
- After completing the eccentric phase, push back to the start position by extending the arms (1 sec).
- Keep a steady breathing rhythm: inhale on the way down, exhale on the way up.
Common Mistakes
- Piking the hips (V shape) — core is disengaged and you lose the benefit.
- Sagging lower back — leads to back pain and spinal disc loading.
- Flaring elbows to 90° — shoulder impingement risk. 45° is optimal.
- Uncontrolled drop — strains tendons and the rotator cuff.
- Cranking the neck — keep it neutral, eyes ~30 cm in front.
Beginner Tips
- If a full push-up is too hard, start with knee push-ups or wall/desk push-ups — joint load drops significantly.
- Check form with a mirror or by recording yourself. FitCoach AI has camera-based form analysis.
- 8-12 reps × 3 sets is plenty. Switch to knee push-ups when fatigued, don't break form.
- 2-3 times per week, 48-hour rest. Chest muscles don't love daily volume.
Frequently Asked Questions
How many push-ups should I do per day?
Beginners: 3 sets × 8-12 reps, 3 days per week. Advanced: 5 × 15-25. The viral 100-a-day challenge can work but joints need recovery — a 48-hour gap is optimal for hypertrophy.
Do push-ups build a bigger chest?
Yes, but with a ceiling. Same load means slowing progress (muscle adaptation). For hypertrophy you need to add weight (plate on back), change tempo, add variations (decline, plyo).
Do push-ups burn fat?
Not directly (1 set ~5-10 kcal). But added muscle raises BMR. Fat loss formula: calorie deficit + protein + resistance training.
Related Exercises
Barbell Bench Press
The king of upper-body hypertrophy and strength — when done properly, the highest activation for chest, triceps and front delts.
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