Exercise · Chest

Push-up: do it right, anywhere

Push-ups mainly work the chest, with help from the triceps, shoulders and core. No equipment needed: a patch of floor is enough. It is a great move for beginners and easy to make harder over time.

Doable at all 76 gyms GoSet follows

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The essentials

Body in a straight line from head to heels.
Lower your chest close to the floor.
Go on your knees for an easier version.

Muscles worked

Front

Back

Primary: Chest
Secondary: Triceps · Shoulders · Core

How to do it

Place your hands a little wider than your shoulders, fingers forward.
Make a straight line from head to heels and brace.
Lower your chest close to the floor with your elbows about 45 degrees from your body.
Push the floor away to come back up as you breathe out.
Keep the same line on every rep.

Common mistakes

Sagging hips
Instead : Squeeze your glutes and abs to keep a straight line.
Elbows flared wide
Instead : Bring them in a bit, around 45 degrees.
Half reps
Instead : Lower until your chest is close to the floor.

Coach tips

On your knees or with hands on a bench for an easier version.
Feet raised for a harder version.
Log your clean reps and add one or two from week to week.

Variations

Hands on a bench (easier).
Feet on a bench (harder).
Close hands to bias the triceps.

Sets and reps

People often do 3 sets close to technical failure, 5 to 20 reps depending on level.

Equipment

No equipment: bodyweight.

Alternatives for the same muscles

Log your Push-up sets with GoSet

GoSet remembers your last time, starts your rest on its own and notes your records. Even with no signal in the basement. Coming soon to iPhone and Android.

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Common questions

I cannot do one push-up. Where do I start?

Put your hands on a bench or do them on your knees. Lower the support as you get stronger.

How many push-ups a day?

There is no magic number. A few clean sets two or three times a week is enough to progress.

My wrists hurt. What can I do?

Try on your fists or with handles. If the pain continues, stop and ask a professional.