How to Do the Push-Up: Form, Sets, Progression
The Push-Up is a bodyweight exercise that mainly works your chest. Beginners start with 3 sets of 8–12 reps and try one more rep next time.
Form in 3 steps
- Place your hands on the floor a little wider than shoulder-width and step your legs back so you form a straight line from head to heels.
- Brace your abs and glutes. Breathe in and slowly lower until your chest is close to the floor.
- Breathe out and push the floor away to come back up. Take about 2 seconds on the way down.
Common mistakes
- Hips sagging: it strains your lower back. Brace your abs and keep your body in a straight line.
- Elbows flaring straight out: it can strain your shoulders. Tuck them to about 45 degrees from your body.
- Dipping just your head toward the floor: you cut the range short. Look slightly ahead and lead with your chest.
Sets, reps and rest by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 4 sets | 4–6 reps | 3 min |
| Build muscle | 4 sets | 6–10 reps | 2 min |
| Lose fat | 3 sets | 10–12 reps | 1 min |
| General health | 3 sets | 8–12 reps | 1 min 30 sec |
How to progress
Bodyweight and band exercises progress by reps, not weight. DailyFit looks at your best set last time and asks for one more rep today.
When to pick another exercise
If your wrist bothers you, skip this one for now. Mark it as sore in DailyFit and the app swaps this exercise out of your routine.
Alternatives
Add the Push-Up to today's workout?
Tell DailyFit your goal, time, equipment and any sore spots, and it builds today's workout. Ducky counts your reps out loud and the rest timer runs itself.
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FAQ
I can't do a single Push-Up. How do I start?
Start with push-ups from your knees or with your hands on a bench or wall. Once holding a straight line feels natural, work your way down to lower surfaces.
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