Push-Ups: Complete Exercise Guide

Overview

The push-up is a fundamental bodyweight exercise that targets the chest, triceps, and shoulders while engaging the core. It's one of the most effective exercises for building upper body strength without equipment.

Difficulty Beginner
Category Push
Equipment None (Bodyweight)
Calories/Min ~7
Tracked by Fitnit Yes - AI Rep Counting

How to Perform Push-Ups

  1. Start in a high plank position with hands slightly wider than shoulder-width apart
  2. Keep your body in a straight line from head to heels
  3. Lower your chest toward the floor by bending your elbows
  4. Push back up to the starting position by fully extending your arms
  5. Maintain a tight core throughout the movement

Form Tips

  • Keep elbows at a 45-degree angle, not flared out to 90 degrees
  • Don't let your hips sag or pike up
  • Look slightly ahead of your hands, not straight down
  • Squeeze your glutes to maintain a rigid body line
  • Breathe in on the way down, out on the way up

Common Mistakes to Avoid

  • Sagging hips that put strain on the lower back
  • Flaring elbows out to 90 degrees causing shoulder impingement
  • Not going through full range of motion
  • Looking straight down instead of slightly forward
  • Holding breath during reps

Variations

Knee Push-Ups

beginner

Performed on knees to reduce load

Incline Push-Ups

beginner

Hands elevated on bench or wall

Diamond Push-Ups

intermediate

Hands close together targeting triceps

Wide Push-Ups

intermediate

Wider hand placement emphasizing chest

Decline Push-Ups

intermediate

Feet elevated to increase difficulty

Clap Push-Ups

advanced

Explosive push-up with a clap at the top

One-Arm Push-Ups

advanced

Single arm for maximum challenge

Archer Push-Ups

advanced

Asymmetric loading for unilateral strength

Benefits of Push-Ups

  • Builds upper body pushing strength
  • Requires no equipment and can be done anywhere
  • Strengthens core stability
  • Improves shoulder health when done correctly
  • Scalable from beginner to advanced

Muscles Worked

Primary Muscles

Chest, Triceps, Anterior Deltoids

Secondary Muscles

Core, Serratus Anterior

Frequently Asked Questions

What muscles do push-ups work?

Push-Ups primarily target Chest, Triceps, Anterior Deltoids. Secondary muscles engaged include Core, Serratus Anterior. This makes push-ups an effective compound exercise for building strength in multiple muscle groups.

Are push-ups good for beginners?

Yes, push-ups are an excellent beginner exercise. They require no equipment and can be scaled with easier variations like Knee Push-Ups or Incline Push-Ups. Start with proper form at a comfortable level and progressively increase difficulty.

How many push-ups should I do per workout?

For strength building, aim for 3-5 sets of 6-12 reps of push-ups. Beginners should start with 2-3 sets of as many reps as they can with good form. For endurance, try higher rep ranges of 15-20 per set. Fitnit can automatically count your reps and track your progress over time.

How many calories do push-ups burn?

Push-Ups burn approximately 7 calories per minute, though this varies based on body weight, intensity, and fitness level. A 10-minute session of push-ups can burn roughly 70 calories. For accurate tracking, Fitnit monitors your actual workout intensity and duration.

Related Pages

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