Chest · Compound Exercise
Push-Up
The Push-Up is a compound exercise that primarily trains the Chest, with help from the Triceps and Core. Here is how to perform it with good form, the muscles it works, and how to program it.
Compound
Bodyweight
Beginner
Muscles worked
Chest — primary
Triceps — assist
Core — assist
How to perform the Push-Up
1
Set up
Hands directly under shoulders, body in one straight line.
2
Execute
Lower chest to a fist's distance off the floor.
3
Form check
Drive up, squeeze chest at the top — no hip sag.
How to program it
3–4 sets × 6–10 reps · 1–2 reps in reserve · 2–3 min rest
Progress by adding a rep or a little load each week, keeping the reps in reserve shown above.
Put it in a plan.
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