Chest · Compound

Push-Up

A fundamental bodyweight press that builds the chest, shoulders and triceps.

MAIN MUSCLE
Chest
ALSO WORKS
Triceps, Front delts, Core
EQUIPMENT
Bodyweight
LEVEL
Beginner
REPS
10-20
TEMPO
2-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Place hands slightly wider than shoulders and step back into a straight plank.

  2. Brace the abs and squeeze the glutes.

  3. Lower the chest toward the floor with elbows at about 45 degrees.

  4. Push the floor away until the arms are straight.

COMMON MISTAKES

  • Sagging hips; brace the abs and squeeze the glutes to keep a straight line.
  • Partial reps; lower until the chest is a fist away from the floor.

TIPS

  • Screw your hands into the floor to keep the elbows tucked.

QUESTIONS

Which muscles does Push-Up work?

The main muscle is Chest. It also works Triceps, Front delts, Core.

How many reps should I do?

FORGE suggests 10-20 reps for Push-Up. The app adjusts sets and reps to your goal and level.

What can I do instead of Push-Up?

These train the same muscles: Dumbbell Bench Press, Deficit Push-Up, Machine Chest Press.