To do a bodyweight push up, set your hands under your shoulders, keep a straight line from head to heels, and lower until your chest is just above the floor before pressing up. It trains the chest most, with triceps and front delts assisting. The most common mistake is letting the hips sag, so keep your ribs tucked and squeeze your glutes throughout the rep. Progress by adding reps with the same tempo, then add a harder variation or load once your speed stays steady.
Step-by-step form
- Set up: Place hands just outside shoulder width and set your feet hip width.
- Brace: Stack ribs over hips and squeeze glutes.
- Initiate: Pull shoulder blades slightly back and down.
- Main rep path: Lower with elbows at about 30-45 degrees.
- Hardest point: Stop with your chest an inch or two off the floor.
- Finish: Press back up without letting hips drop.
- Reset: Re-brace at the top and repeat.
Who this variation is for
This is for advanced lifters who want measurable push-up output and clean reps under fatigue.
- Best fit: Lifters tracking upper-body endurance and pressing strength
- Not ideal when: Wrist or shoulder pain appears in the bottom range
- Better option if not ideal: Incline push up or dumbbell bench press
Setup and equipment
Small setup changes make a big difference in power and joint comfort.
- Setup position: Hands under shoulders, feet set for a straight body line
- Equipment setup checks: Stable floor surface and clear space
- Start load/resistance: Bodyweight with a controlled tempo
- Bracing and breathing plan: Inhale on the way down, exhale as you press
Muscles worked and movement pattern
This is horizontal pressing with full-body tension. You should feel chest and triceps doing most of the work.
| Role | Muscles |
|---|---|
| Primary | Chest |
| Secondary | Triceps, front delts |
| Stabilizers | Core, glutes, serratus |
At a glance
- Variation: Bodyweight push up
- Best for: Pressing endurance and strength
- Primary muscles: Chest
- Equipment: Bodyweight
- Difficulty: Advanced
- Primary goal: Strength and muscle growth
Technique cues for heavier loads
- Ribs down, glutes tight, no sagging.
- Elbows at 30-45 degrees, not flared.
- Lower for 2-3 seconds.
- Pause briefly an inch off the floor.
- Press the floor away, do not rush.
Mistakes that limit your progress
| Mistake | Why It Happens | Fix |
|---|---|---|
| Hips sag | Core tension drops | Squeeze glutes and shorten range if needed. |
| Elbows flare wide | Trying to go faster | Tuck elbows to 30-45 degrees. |
| Partial range | Fatigue sets in | Use fewer reps and keep full depth. |
What you should feel
- At the start of each rep: Full-body brace from shoulders to heels
- During lowering or lengthening: Chest and triceps loading smoothly
- During the hardest point: Strong push without shoulder pinch
- At lockout or finish: Straight body line, no rib flare
- If you feel joint pain: Shorten range and slow the tempo
Regressions (Easier Versions)
- Incline push up on a bench or bar
- Tempo push up with a shorter range
Progressions (Harder Versions)
- Deficit push up with hands on plates or handles
- Weighted push up with a plate or vest once 15 reps are clean
Alternatives by Equipment
| Alternative | When to use it | Why it helps |
|---|---|---|
| Barbell bench press | When you want heavier loading | Easier to track progressive load |
| Dumbbell bench press | When you want joint-friendly range | Allows a natural arm path |
| Cable chest press | When you want constant tension | Smooth resistance through the range |
How to keep getting stronger
Use one heavier day and one volume day each week. Keep the tempo consistent so added reps reflect real strength gains.
For Strength
- Sets: 4-6
- Reps: 3-6
- Rest: 2-3 min
- Frequency: 1-2x/week
- Progression rule: Add reps first, then add load once speed stays consistent.
For Muscle Growth
- Sets: 3-5
- Reps: 8-15
- Rest: 60-120 sec
- Frequency: 2-3x/week
- Progression rule: Add reps to the top of the range, then add load.
For Skill / Return to Training
- Sets: 2-3
- Reps: 6-10
- Rest: 60-90 sec
- Frequency: 2x/week
- Progression rule: Keep a strict body line before adding difficulty.
4-week example progression
| Week | Sets x reps | Load or difficulty target | Goal |
|---|---|---|---|
| 1 | 4 x 10 | Baseline reps | Full range with stable hips |
| 2 | 4 x 11 | Same load | Add controlled reps |
| 3 | 5 x 8 | Add a small load | Higher intensity, same tempo |
| 4 | 5 x 9 | Same load | Repeat clean reps under fatigue |
When to increase weight or difficulty
- Baseline benchmark: All sets hit target reps with no hip sag.
- Progress marker after 2-3 weeks: Add 2.5-5% load or a small deficit.
- Advanced progression trigger: Pause 2 seconds at the bottom with the same reps.
Safety and Contraindications
If wrists or shoulders feel irritated, elevate the hands or shorten range for a week.
- Stop the set if: Sharp wrist or shoulder pain appears
- Use caution if: You have recent shoulder or wrist flare-ups
- Safer substitutions: Incline push up, dumbbell bench press
FAQs
How wide should my hands be?
Just outside shoulder width works for most lifters. Too wide flares the elbows and stresses shoulders.
Should my chest touch the floor?
Get as close as you can without losing control. If you lose your brace, shorten the range slightly.
How do I add load safely?
Use a plate on your upper back or a weighted vest. Increase load only when reps stay smooth.
How often should I train push ups?
Most lifters do well with 2-3 focused sessions per week. Add volume only if recovery stays solid.
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