What muscles does a push-up work?

The push-up mainly works the chest, front delts, triceps, with help from the abs.

How many sets and reps of the push-up should I do?

At beginner level, do 1–3 sets of 8–12 reps, resting 1–2 minutes between sets, 2–3 times a week. When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).

Push-up: how to do it with proper form

Works the chest, front delts, triceps. Equipment: Bodyweight. Level: beginner.

Also called: press-up, pushup.

Push-up, start position — Fig. 1 — Start

Step by step

01Hands under shoulders, body in a straight line.
02Lower chest to just off the floor.
03Press up, keep elbows ~45°.

Common mistake

Hips sagging or flaring elbows wide.

Sets, reps and how often

Sets: 1–3 sets
Reps: 8–12 reps
Rest: 1–2 minutes between sets
How often: 2–3 times a week

Progress: When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).

Ranges follow the American College of Sports Medicine position stand on resistance-training progression (Medicine & Science in Sports & Exercise, 2009, doi:10.1249/MSS.0b013e3181915670).

Easier and harder variations

Harder · IntermediateBarbell bench press →

Push-up FAQ

What muscles does a push-up work?: The push-up mainly works the chest, front delts, triceps, with help from the abs.
How many sets and reps of the push-up should I do?: At beginner level, do 1–3 sets of 8–12 reps, resting 1–2 minutes between sets, 2–3 times a week. When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).
What is the most common push-up mistake?: Hips sagging or flaring elbows wide.

Start with a weight you can lift with good form for all your reps. If you feel sharp pain, stop. If you have an injury or a medical condition, check with a doctor or physiotherapist before starting. Photos: free-exercise-db (public domain).Report an error.