- Trains chest, shoulders and triceps while your trunk holds a plank
- Hands just outside shoulder width, elbows at about 45 degrees
- Full range on an easier version beats half reps on the floor
- Move to a harder version once 3 sets of 12 to 15 feels solid
- Level
- Beginner
- Trains
- Chest, Front deltoids, Triceps, Serratus anterior, Core
- Kit
- None (bodyweight)
What the push-up trains and why it is worth doing
Push-ups train your chest, front shoulders and triceps, while your trunk and glutes hold the plank. Unlike the bench press, your shoulder blades are free to move around your ribcage, which trains the serratus anterior and keeps your shoulders moving the way they are built to.
They are also practical. Getting down to the floor and back up again is part of everyday life, and the push-up sits at the heart of every burpee. If the burpee broad jumps in HYROX are the part you dread, better push-ups help.
How to do a push-up
- Place your hands on the floor slightly wider than shoulder width, fingers spread and pointing forward.
- Step your feet back so your body forms a straight line from head to heels. Squeeze your glutes and brace your trunk.
- Bend your elbows to lower your chest towards the floor, keeping them at roughly 45 degrees from your body.
- Lower until your chest lightly touches the floor or is a fist's height away, keeping your body in one straight line.
- Push the floor away to straighten your arms, spreading your shoulder blades slightly at the top.
- Breathe in on the way down and out on the way up.
Common mistakes
- Hips sagging. Your lower back takes the strain. Squeeze your glutes and brace as you would in a plank.
- Elbows flared straight out. A T shape from above is hard on the shoulders. Aim for an arrow shape instead.
- Half reps. Stopping halfway only builds strength in that range. Use an easier version you can take through the full range.
- Head poking forward. Keep your neck in line with your spine. Your chest should reach the floor before your nose does.
Easier and harder versions
The best way to scale push-ups is to change the angle, so you keep the full plank while the load goes up or down.
- Easier: an incline push-up with your hands on a bench, box or a bar in a rack. The higher your hands, the easier it is.
- Easier: slow lowering reps, taking three to five seconds to go down, then resetting on your knees to come up.
- Harder: a push-up with your feet raised on a bench or box.
- Harder: a weighted push-up with a plate on your upper back, or a deficit push-up with your hands on plates.
How to programme push-ups
For beginners, 3 sets of as many good reps as you can manage, stopping one or two short of failure, two or three times a week. When you can do 3 sets of 12 to 15 on one level, move to the next hardest version.
Push-ups fit almost anywhere: as the main press in a bodyweight session, after the bench press for extra volume, or in a conditioning circuit. Our simple beginner gym plan shows how they fit into a week, and every class at Lycan Strength scales push-ups to your level, which you can try on the 7-day free trial.
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Questions
Are knee push-ups OK?
Yes, they are a reasonable starting point. Many coaches prefer incline push-ups because they keep you in a full plank, which carries over better to the floor version.
How many push-ups should I be able to do?
There is no universal standard. Focus on full range and adding reps over time: going from 3 good reps to 15 is a real sign of improved strength.
General guidance for healthy adults. If you have a medical condition, injury or are pregnant, check with a health professional before changing your training or diet.
