Exercises › Push-up

Push-up

Hands under shoulders, body in one straight line from head to heels. Lower your chest to just above the floor and press back up without letting your hips sag.

StrengthNo equipmentDifficulty 2 of 3

Two-panel demonstration of the push-up, showing the start and finish positions — Start and finish positions

How to do it

Hands under shoulders, body in one straight line from head to heels. Lower your chest to just above the floor and press back up without letting your hips sag.

Muscles worked

Front

Back

chestprimary
shoulders
triceps

Hover a muscle to find it on the figure. Dark green is the primary mover, lighter green is supporting work.

Other options in this pattern

Dumbbell floor pressdumbbells · difficulty 1/3
Dumbbell bench pressdumbbells + bench · difficulty 2/3
Band chest pressresistance bands · difficulty 1/3
Barbell bench pressbarbell + bench · difficulty 2/3

How many sets should you do?

That depends on your goal, your ability, and how many days you train. Answer three questions and the builder works out your sets and reps, plus a full week around them.

Get my sets and reps

Johnny Milaychev · Product manager and self-directed lifter, not a trainer or a clinician. Why that matters and where this guidance stops.
Reviewed 16 August 2026 · Exercise library v2.2