Push-up
Push-Up Video Guide
The push up is a classic body-weight chest exercise that builds upper body strength by training the pectoralis major muscles, chest muscles, upper arms, shoulders, triceps, and core muscles. A proper starting position in a high plank position, with feet hip-width apart and the body held in a straight line from head to heels, helps activate multiple muscle groups while improving shoulder stability, core control, and overall upper-body performance.
Unlike machine pressing or the bench press, the push up exercise uses your entire body weight and reinforces joint-friendly movement patterns supported by exercise science and strength and conditioning research. Variations such as incline push ups, decline push ups, diamond push ups, knee push ups, plyometric push ups, wall push ups, and one-arm push up options allow the push up variation to scale from a basic exercise to an advanced exercise.
The number of push ups performed is commonly used to track progress, and the push up test is a widely recognised method for assessing upper body strength, endurance, and general fitness levels.
How to Perform a Standard Push Up (Proper Form)
To perform a normal push up (also known as a regular push up or standard press ups), follow these steps:
-
Start in a push up position with hands slightly wider than shoulder width and fingers pointing forward (index fingers ahead). Position your feet hip-width apart for stability.
-
Hold a tight core and maintain a strong plank position, drawing the belly button in to support spinal alignment.
-
Lower your chest in the downward phase by slowly bending the elbow joints to roughly 90°.
-
Push through the floor and press back up into the fully extended upward phase, keeping the body in a straight line.
-
Maintain control and perform push ups for the desired number of reps using controlled reps rather than momentum.
GymNation Tip: If your wrists feel uncomfortable, use push up bars or adjust hand placement. If you experience shoulder pain, avoid excessive elbow flare and maintain proper form throughout the movement.
Personal Trainer Notes:
-
Keep a slight bend in the elbows at the top — do not fully lock out.
-
Engage a strong, tight core throughout to prevent sagging or piking.
-
Controlled reps produce better muscle activation than rushing.
-
If regular push ups are too difficult, use incline push ups, wall push ups, or knee push ups to build strength.
-
For a more challenging variation, try feet-raised push ups, diamond push ups, or plyometric push ups.
-
Track how many push ups you perform to monitor progress.
-
Proper elbow and arm positioning reduces stress on the shoulder joints and helps prevent shoulder pain.
WHATSAPP
EMAIL
SHARE VIA
Alternative Chest Exercises
Barbell Decline Bench Press
The barbell decline bench press is a key bench press variation designed to emphasise the lower chest while still training the triceps brachii, anterior deltoids, and upper-body pressing muscles.
Barbell Incline Bench Press
The barbell incline bench press is one of the most effective bench press variations for building the upper chest, especially the clavicular head of the pectoralis major.
Cable Standing Fly
The cable standing fly is a highly effective chest exercise that isolates the chest muscles using constant tension from the cable machine.
Chest Dip
The chest dip is one of the most effective upper-body body-weight exercises for building the chest muscles,
Push-up FAQs
Push ups work the chest muscles, pectoralis major (pectoral muscles), upper arm muscles, anterior deltoids, triceps, abdominal muscles, and forearm muscles. They train multiple muscle groups and strengthen the core while improving shoulder stability.
Yes. Push ups are a compound exercise that engages the chest, shoulders, arms, and core simultaneously. They’re also commonly referred to as press ups or standard press ups.
-
Beginners: 8–12 controlled reps
-
Intermediate: 15–25 push ups
-
Advanced: 30+ traditional push ups or a challenging variation
The number of push ups performed is a useful way to track upper body strength and endurance.
Yes. Incline push ups reduce body-weight load and are ideal for learning proper form. Decline push ups increase difficulty by placing more load on the upper body.
Yes. With full range of motion, a straight-line body position, and appropriate variation, push ups build muscle, improve strength, and enhance athletic performance according to exercise science.
Shoulder pain usually comes from poor alignment, insufficient warm-up, or excessive elbow flare. Maintain a strong core, keep elbows in a safer position, and ensure proper form to reduce strain.
There is none — they are the same movement. “Press ups” is the UK term, while “push ups” is more common internationally.
A push up variation is any modification of the standard push up. Incline, decline, diamond, wall, explosive, and one-arm push ups adjust difficulty and muscle emphasis.
The push up test measures the maximum number of push ups performed with correct form and is commonly used in fitness assessments.
Yes. Plyometric push ups improve explosive power and are commonly used in athletic training. Some advanced variations transition explosively between standing position and the floor.
