Standard push ups

Standard push up technique

The push up looks simple but specific form details affect both effectiveness and safety. Proper form built early supports years of productive training.

Setting up the body

Place the hands on the floor slightly wider than shoulder width. Fingers point forward or very slightly outward. Extend the legs back so the body forms a straight line from feet through hips, torso and head. The toes are on the floor with feet hip width apart. The core is engaged to prevent the hips from sagging or piking.

Hand position

Hands slightly wider than shoulder width. Wrists straight and aligned with the forearms. The shoulder blades pulled down and back away from the ears. The chest is the primary target so the elbows should be at approximately 45 to 60 degrees from the torso during the descent rather than flared straight out.

Executing the rep

Lower the body under control by bending the elbows. The chest should descend toward the floor between the hands. Touch lightly or stop just short of touching at the bottom. The body maintains the straight line throughout. Press the body back up to the starting position by extending the arms. The full range from chest near floor to arms extended produces the strongest stimulus.

Common form errors

Letting the hips sag or pike out of straight line position is the most common error. Other errors include flaring the elbows too wide, partial range of motion, holding breath excessively and using rocking momentum rather than muscular control. Each error reduces effectiveness or increases injury risk.

What standard push ups target

The push up is a compound exercise that develops multiple muscles simultaneously. Understanding the contribution of each helps inform programming and complementary exercise selection.

Pectoralis major

The primary mover. The pec produces horizontal adduction and shoulder flexion during the push up. The middle fibres of the pec are most heavily worked at the standard angle. Push ups develop the chest similarly to flat bench press though with significantly less load than barbell pressing.

Triceps brachii

The triceps extend the elbows during the push up. Their contribution is significant throughout the rep and greatest in the upper portion (lockout). Triceps strength affects push up performance similarly to how it affects bench press performance. Hand position closer together emphasises the triceps further.

Anterior deltoid

The front deltoid assists in shoulder flexion. Its contribution is significant throughout the rep. Push ups develop the anterior deltoid alongside the chest. This is similar to bench press but at lower absolute loading.

Core and stabilising muscles

The abdominals, glutes and back muscles stabilise the body to maintain the straight line position. The core demand is significantly higher than in bench press where the body is supported by the bench. This is one of the reasons push ups develop more complete functional strength than bench press alone despite the lower absolute loading.

How to program push ups

Push ups serve different roles depending on training level and goals. For beginners they are a primary chest exercise. For advanced lifters they are warm up, accessory or finishing work.

As a primary exercise

Three to four sets of 10 to 25 reps for hypertrophy. Rest 60 to 90 seconds between sets. Suitable as the primary chest exercise for bodyweight training programmes or home workouts. Progression through hand width changes, foot elevation, slower tempo and added weight sustains progress over time.

As warm up work

Two sets of 10 to 15 reps before primary chest exercises. The bodyweight nature makes push ups suitable for warm up without producing significant fatigue. The exercise primes the chest, shoulders and triceps for heavier work to follow.

As accessory volume

Three to four sets of 15 to 30 reps after barbell or dumbbell pressing. The bodyweight nature makes push ups suitable late in sessions when the muscles are already worked. The exercise adds chest volume without requiring additional equipment setup.

Frequency

Three to five times per week is well tolerated by most lifters. Push ups can be included in any chest session. Some programmes use push ups daily as low intensity accessory work. The bodyweight nature makes them well suited to high frequency.

How to progress beyond standard push ups

Standard push ups become too easy for continued progression in most lifters over time. Multiple progression options extend the usefulness of bodyweight push up training.

Increased reps

High rep push up sets (30 to 50 plus reps) extend the exercise stimulus through volume. Sets of high reps work particularly well for muscular endurance and metabolic stress. The progression is simple and requires no additional equipment.

Decline push ups

Elevating the feet shifts loading toward the upper chest and increases difficulty. Decline push ups are the natural progression beyond standard push ups for continued chest development. Progressive foot elevation produces continued progression for months.

Slower tempo

Slowing the eccentric to 4 to 5 seconds and the concentric to 2 to 3 seconds significantly increases the difficulty of standard push ups. The slow tempo produces strong hypertrophy stimulus without requiring added load or equipment.

Added load

A weight vest, weight plate on the upper back or resistance band across the back adds load to standard push ups. The weighted versions allow continued progressive loading similar to barbell pressing while maintaining the bodyweight movement pattern.

More chest exercises

For the regression our Incline push ups guide covers the easier hand elevated variation. Decline push ups covers the upper chest progression. And Wide grip push ups covers the chest emphasis variation.