Push Up. How-to, proper form and tips

Push Up icon

The Push-ups is a complete exercise with main targets on chest, shoulders, triceps, but also working the core and back.

Can be done anywhere as it requires no equipment. There are many variants aiming different results.

Video demonstration

How to and step by step instructions:

  1. Get down on all fours.
  2. Place hands slightly wider than your shoulders.
  3. Straighten arms, legs and core, standing in a plank position.
  4. Lower the body bending the elbows, the chest nearly touches the floor.
  5. Pause, then straight your arms and push back up to the starting position.

Hints & tips:

  • Keep your core engaged.
  • Your back, core and legs should follow a straight line at all times.


  • Builds upper body strength.
  • Engages lower back and abdominal muscles.
  • Effective exercise to build muscle.
  • Protect shoulders from injury.
  • While activating large muscle groups, heart will work harder to deliver oxygen-rich blood and this activity results in an effective cardiovascular exercise.

Counting & gamification:

  • Perform one or two daily series, increase the series repetitions once a week.
  • Set a goal for a month or year period, record your repetitions to reach that goal.

Muscles worked and body parts involved:

Primary , Secondary

Primary muscles: Shoulder, Triceps, Chest

Secondary muscles: Abs, Lowerback

Other names

The exercise can be found with other names. Examples are:

  • Push Up
  • Press Up
  • Chest Press Up

Push Up Progression

Push Up icon
3. Push Up

Push Up sequence

Push Up icon
3. Push Up

Muscle: Shoulder

Muscle: Triceps

Muscle: Chest

Collection: Push Up Variations

Category: Bodyweight