Push Up
Basic bodyweight push for chest, triceps and shoulders.
- Primary muscleChest
- EquipmentBodyweight
- TypeCompound
- MovementHorizontal push
- LevelBeginner
- Chest
- Bodyweight
How to do the Push Up
4 steps, in the order you do them.
- Place your hands on the floor slightly wider than your shoulders and straighten your legs, resting on your toes.
- Keep your body in a straight line, with your abs and glutes tight.
- Lower your chest until it almost touches the floor, with your elbows at about 45° from your torso.
- Push up until your arms are straight, without arching your lower back.
Muscles worked
Common Push Up mistakes
What goes wrong most often when you do the Push Up, and how to fix it.
The hips sag and the lower back arches on the way down.
Squeeze your glutes and abs as in a plank and hold a straight line from head to heels.
The hands sit in front of the shoulders and the elbows flare into a T.
Place your hands under your shoulders, slightly wider, and lower with your elbows about 45 degrees from your torso.
The head drops first and the chest stays up.
Look at the floor slightly ahead of your hands and lower your chest, not your face, until it almost touches the floor.
Alternatives to the Push Up
They work the chest with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 2 of the 36 routines.
- Beginners3 × 8–15
- Rest1:00 to 1:15
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Bodyweight Home 3 Days | Beginner | 3 × 8–15 | 1:15 |
| Metabolic circuit 3 days | Beginner and intermediate | 3 × 10–15 | 1:00 |
Rest between sets, in minutes.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Push Up
- Bodyweight Home 3 Days3 days · 35 min · BeginnerSee routine →
- Metabolic circuit 3 days3 days · 40 min · Beginner and intermediateSee routine →
More chest exercises
Decline Push UpChest · Bench and bodyweight
Barbell Incline Bench PressChest · Barbell, bench, and rack
Decline Dumbbell Bench PressChest · Dumbbells and bench
Machine Bench PressChest · Machine
Frequently asked questions
What muscles does the Push Up work?
The Push Up works mainly the chest.
How many sets and reps should I do?
In Mobbe routines the most common is 3 sets of 8 to 15 reps with 1 minute and 7.5 seconds of rest.
Which routines include the Push Up?
It appears in 2 of the 36 Mobbe routines, such as Bodyweight Home 3 Days and Metabolic circuit 3 days.