Setup and loading
Hands slightly wider than your shoulders, fingers pointing forward.
How to do the push-up step by step
- Get into a plank position with straight arms.
- Lower your body as one unit until your chest almost touches the floor.
- Push the floor away until your arms are straight.
Form cues
- Body straight from heels to head
- Elbows at about 45 degrees
Common mistakes
- Sagging hips
- Head jutting forward
Sets and reps for your goal
Hypertrophy
3-4 x up to 2 reps short of failure3-4 sets of 6-12 reps (up to 15-20 on isolation exercises) at 65-80% of your max. Rest 1 to 2 minutes.
Get close to failure (0-3 reps in reserve) and control the lowering for 2-3 seconds. Accumulate 10-20 sets per muscle per week.
Endurance
30-60 s sets2-4 sets of 15-30 reps or 30-60 seconds at 40-60% of your max. Rest 30 to 60 seconds.
Steady pace and clean technique to the end. Circuits help you build volume with little rest.
Core & Stability
3 x 30-45 s in the high position or 3 x 10 slow with abs tight3-4 sets of 20-45 seconds or 8-12 slow reps. Rest 45 to 60 seconds.
Neutral spine, tight abs and controlled breathing. Progress in time or leverage before adding weight.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
Sports it suits
Gear for this exercise
- Exercise matThick (8-10 mm) for floor work.
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