Push-Up

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Exercise overview

Training details

Chest Triceps Shoulders Abs

Equipment

Bodyweight

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

01Place your hands slightly wider than shoulder width and step your feet back.
02Brace your abs and glutes so your body forms one straight line.
03Lower your chest toward the floor with elbows angled slightly back.
04Press the floor away until your arms are almost straight.
05Keep the body line steady through the full set.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionBodyweight Triceps Extension from Plank Position

Harder progressionBosu Ball Push Up

Harder progressionDecline Push-Up

Harder progressionDive Bomber Push Up

Harder progressionDrop Push-Up

Harder progressionElevator Push Up

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell Fly

Comparable substituteBench Press Comparable substituteDumbbell Deep Push up and Renegade Row

Comparable substituteDumbbell Renegade Row

Comparable substituteCable Triceps Pushdown

Comparable substituteBand Floor Press

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