A push-up is a moving plank. You hold your body in a straight line and lower and raise it with your arms. It is one of the best exercises for beginners because you can make it easier or harder just by changing the angle of your body.
What a good push-up looks like
Step by step
- Hands. Place your hands on the floor a little wider than your shoulders, with your fingers pointing forward.
- Body line. Step your feet back until your body forms one straight line. Squeeze your glutes and tighten your abs so your hips do not sag or rise.
- Lower. Bend your elbows and lower your chest toward the floor, with your elbows about 45° from your body, not flared out to the sides.
- Press. Push the floor away until your arms are straight. Breathe out as you push up.
The plank is your foundation
The plank teaches you the body position of a push-up. Hold it on your forearms or hands.
The progression ladder
Start on the step where you can do 8 to 10 clean repetitions, with the whole body moving as one line. When you can do 3 sets of 10 on one step, move down a level in difficulty.
| Step | How | When to move on |
|---|---|---|
| 1. Wall push-up | Stand an arm’s length from a wall and push your body away from it. | 3 sets of 15 clean reps |
| 2. Raised push-up | Hands on a sturdy bench, table or kitchen counter. The higher the surface, the easier it is. Lower the surface over time. | 3 sets of 10 at a low surface |
| 3. Knee push-up | Hands on the floor and knees on the floor. Keep a straight line from head to knees. | 3 sets of 10 |
| 4. Full push-up | Hands and toes on the floor. | Build to 3 sets of 10 |
Another way to progress is the slow lowering version: start at the top of a full push-up, lower yourself slowly over 3 to 5 seconds, and then get back to the top by dropping to your knees.
A four-week push-up plan
Do this plan two or three times a week, and rest at least a day between sessions. Choose the step from the ladder where you can complete the reps with good form.
| Week | Session |
|---|---|
| 1 | 3 sets of 8 on your chosen step, plus a 20-second plank |
| 2 | 3 sets of 10 on the same step, plus a 25-second plank |
| 3 | Try the next step down in height, or 3 sets of 6 on the harder step |
| 4 | 3 sets of 8 on the harder step, plus a 30-second plank |
Common mistakes
- Sagging hips. Squeeze your glutes and abs. If you cannot hold the line, move to an easier step.
- Flared elbows. Keep your elbows at about 45° to protect your shoulders.
- Head dropping. Look at the floor a little ahead of your hands and keep your neck in line with your spine.
- Half reps. Lower until your chest is a fist’s width from the floor, then push back up fully.
- Rushing. Move smoothly in both directions, and rest between sets.
When full push-ups feel easy
Once you can do 3 sets of 10 clean push-ups, make them harder gradually:
- Slower tempo: take 3 seconds to lower and pause for a second at the bottom.
- Feet raised: place your feet on a low step (not too high at first).
- Wider or closer hands: a small change in hand position shifts the work between your chest and arms.
- Add weight: carefully place a light backpack on your upper back.
Use a mat or a soft surface for your hands, knees or forearms if the floor is hard.
How often?
Many people do push-ups 2 or 3 days a week as part of a full body plan. Official activity guidelines recommend muscle-strengthening activity on at least 2 days a week for all the major muscle groups, and push-ups cover the chest, shoulders, arms and core.
If your wrists hurt, try holding dumbbells with the handles on the floor, using push-up handles, or making fists. When it feels easier, look at the bench press.
Frequently asked questions
Why can I not do even one push-up?
You are not alone. A push-up asks you to lift most of your bodyweight with your chest, shoulders and triceps while holding your core tight. Start with the wall or a raised surface and work down.
Are knee push-ups cheating?
No. They are a good step toward the full version. Keep your body in a straight line from head to knees.
How many should I do?
Aim for 3 sets of a number you can do with good form. For beginners that is often between 6 and 10.
Can push-ups replace the bench press?
They train many of the same muscles, so they are a good alternative. When push-ups become easy, add weight or switch to dumbbells and a bench.
Stop if you have sharp pain in a wrist, elbow or shoulder. Talk to a healthcare professional if you have a condition or injury in those areas.