Chest · Beginner–Intermediate
How to Do Push-Ups (Proper Form Guide)
The push-up is the most complete bodyweight move for your upper body — one exercise that trains your chest, shoulders, triceps, and core with zero equipment. It scales from knee push-ups for beginners to explosive and one-arm versions for the advanced.
- In the app
- Form guide (not counted yet)
- Muscles worked
- Chest (pectorals), Triceps, Front deltoids (shoulders), Core
- Equipment
- None (bodyweight)
- Also called
- pushups, press ups, diamond push-ups, pike push-ups
How to do push-ups with proper form
- 1 Set your hands. Start in a high plank with your hands a little wider than shoulder-width, directly under or just outside your chest.
- 2 Brace your body. Tighten your core and glutes so your body forms a straight line from head to heels — no sagging hips or piked hips.
- 3 Lower down. Bend your elbows to lower your chest toward the floor, keeping your elbows at about a 45-degree angle to your body.
- 4 Press back up. Push through your palms to straighten your arms and return to the top. That's one rep.
Popular variations
Knee push-ups
Drop your knees to the floor to reduce the load. This is the best way to build up to full push-ups while keeping strict form through the chest and arms.
Diamond push-ups
Put your hands together under your chest so your thumbs and index fingers form a diamond. This shifts the emphasis onto the triceps and is noticeably harder than a standard push-up.
Pike push-ups
Pike your hips up into an upside-down V and lower the top of your head toward the floor. Pike push-ups turn the move into a shoulder builder and are a stepping stone to handstand push-ups.
Incline push-ups
Put your hands on a desk, counter, or wall so your body is at an angle. The higher your hands, the easier it is — a great way for beginners to start.
Muscles worked
Primary
Chest (pectorals), Triceps
Supporting
Front deltoids (shoulders), Core
Common mistakes
Sagging hips
Letting your hips drop toward the floor. Squeeze your glutes and core to hold a straight line.
Flaring elbows
Letting your elbows point straight out to the sides. Keep them at roughly 45 degrees to protect your shoulders.
Half reps
Not lowering far enough. Aim to bring your chest within a few inches of the floor each rep.
Dropping your head
Craning your neck down. Keep your head in line with your spine and your gaze slightly ahead.
How many reps & sets
If you're building up, do as many clean reps as you can for 3–4 sets, resting 60–90 seconds. Knee or incline push-ups count while you get stronger. To chase a number like 50 or 100 a day, spread the reps across mini-sets through the day rather than grinding to failure at once.
Push-Ups FAQ
What muscles do push-ups work?
Push-ups mainly work the chest (pectorals) and triceps, with the front shoulders and core assisting to press and stabilize. Diamond push-ups shift more work to the triceps, while pike push-ups emphasize the shoulders.
How do I do more push-ups?
Practice often, greasing the groove with several small sets through the day rather than one all-out effort. Build strength with knee and incline push-ups, and add a rep or two each week. Consistency beats intensity here.
Are push-ups good for beginners?
Yes — they scale perfectly. Start with incline push-ups (hands on a desk or wall) or knee push-ups, then progress to full push-ups as you get stronger.
Does REP RUSH count push-ups?
Not yet. REP RUSH counts standing, camera-facing moves like squats, lunges, high knees, curls, and presses. To train your pushing muscles with a move it counts today, try the shoulder press.
REP RUSH doesn't count push-ups — yet
This one happens down on the floor or against a bench — angles a webcam can't track reliably. REP RUSH focuses on standing, camera-facing moves it can count cleanly. Here's what it counts for you today — free, in your browser, with nothing uploaded.
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