Chest Exercise · Body Weight

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Push-Up

Category

Chest

Equipment

Body Weight

Target

Pectorals

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The push-up doesn't need a gym, a rack, or a plan B — just floor space and enough chest, shoulder, and tricep strength to move your own weight. It's often written off as a "beginner" move, but strict form with a full range of motion is harder than most people expect. Because there's no external load to add, progression here comes from tempo, range, and variation rather than more weight.

How to Do the Push-Up

1. Begin in a high plank, hands slightly wider than shoulder-width apart and feet together.
2. Brace your core and bend your elbows to lower your body toward the floor while keeping it in a straight line.
3. Pause briefly once your chest hovers just above the ground, then straighten your arms to push back up.
4. Repeat for your desired repetitions, keeping constant tension on the working muscle throughout.

Muscles Worked

The Push-Up primarily targets the Pectorals, with Triceps as the primary synergist muscle group, along with the Deltoids, Core.

More Chest Exercises

Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have body weight? These target the same pectorals with different equipment.

Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band · Pectorals Barbell Bench Press Barbell · Pectorals

FAQ

What muscles does the Push-Up work?

The Push-Up primarily targets the pectorals, with the triceps and deltoids, core assisting.

What equipment do I need for the Push-Up?

The Push-Up is done with no equipment — just body weight.

What's a good alternative to the Push-Up?

If you don't have access to the space or setup it needs, the Assisted Chest Dip (kneeling) targets the same pectorals using leverage machine instead.