Pushup
The pushup is a foundational bodyweight exercise that targets the chest, shoulders, and triceps while building core stability. It is highly effective for developing upper-body pressing strength and muscular endurance without requiring any equipment.
Count your Pushup reps with AIFree in your browser — no app, no equipmentHow to Do Pushup
- Start in a high plank position with your hands placed slightly wider than shoulder-width apart and your feet together.
- Engage your core, glutes, and quadriceps to form a straight line from your head to your heels.
- Lower your body by bending your elbows at a 45-degree angle until your chest is just an inch off the floor.
- Pause briefly at the bottom, keeping your neck neutral and your body rigid.
- Push powerfully through your palms to extend your arms and return to the starting plank position.
Muscles worked
ChestTricepsShouldersCore
Form tips
- Keep your elbows tucked at a 45-degree angle relative to your torso to protect your shoulder joints.
- Actively screw your hands into the floor to create external rotation and torque in your shoulders for better stability.
- Maintain a neutral spine by looking at a spot on the floor about a foot in front of your hands rather than looking up or tucking your chin.
Common mistakes
- Sagging the hips or arching the lower back, which disengages the core and puts unnecessary pressure on the lumbar spine.
- Flaring the elbows out wide to the sides in a 'T' shape, which increases the risk of shoulder impingement.
- Cutting the range of motion short by not lowering the chest close enough to the floor or failing to fully lock out the arms at the top.
FAQ
How many reps and sets of pushups should I do?
For general strength and muscular endurance, aim for 3 to 4 sets of 10 to 20 repetitions. If you are a beginner, start with 3 sets of 5 to 8 reps with perfect form.
How can I make pushups easier if I cannot do a full one?
You can scale the movement by placing your hands on an elevated surface like a bench or a wall (incline pushups), or by performing them with your knees on the ground while keeping your hips extended.
What is the correct breathing pattern for a pushup?
Inhale slowly as you lower your body toward the floor, and exhale forcefully as you push yourself back up to the starting position.
