Chest exercise · body weight
Push-Up
The push-up is a bodyweight exercise that targets the chest (pectorals), with the triceps, deltoids and core assisting.
- Target muscle
- Pectorals
- Also works
- Triceps, deltoids, core
- Equipment
- Body weight
- Body part
- Chest
How to do the push-up
- Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
- Engage your core and lower your body towards the ground by bending your elbows, keeping your body in a straight line.
- Pause for a moment when your chest is just above the ground, then push yourself back up to the starting position by straightening your arms.
- Repeat for the desired number of repetitions.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the chest (pectorals). The triceps, deltoids and core work as secondary muscles. See all chest exercises or every bodyweight exercise.
