Standard Push-Up: how to do it right
In short: Classic push-ups target the middle of the pecs through a multi-joint movement loaded at mid-range, with peak tension in the middle of the range.
How to do it, step by step
- 1Hands slightly wider than your shoulders, fingers forward, body aligned ankle-pelvis-head, core tight.
- 2Bend your elbows to about 45 degrees from your torso, lower your chest toward the floor under control.
- 3Go down until your chest grazes the floor, without collapsing the shoulders or breaking the alignment.
- 4Push continuously to come back up, without snapping your elbows into lockout at the top.
- 5Keep a smooth rhythm, no dead time, controlled tempo of 2 seconds down, 1 on the push.
The mistake to avoid
Don't sag your lower back. Keep your abs tight.
Other common mistakes
- Hips sagging or butt in the air: keep abs and glutes contracted to hold a rigid plank.
- Elbows flaring out at 90 degrees from the body: tuck them to about 45 degrees to protect the shoulder and better target the pec.
- Truncated range that avoids the hard middle zone: lower your chest close to the floor on every rep.
- Uncontrolled free-fall descent: brake the eccentric to maximize tension at the critical point.
Muscles worked
- Main:
- Chest
- Supporting:
- Front delts, Triceps
The pec major (sternal head, middle of the chest) is the prime mover. The front delt assists horizontal flexion of the shoulder. The triceps brachii handles elbow extension at the end of the push. The serratus anterior and the abs stabilize the trunk and the shoulder girdle, turning your whole body into a rigid plank.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Barbell Bench Press ›
- Converging Chest Press Machine ›
- TRX Chest Press ›
- Dumbbell Floor Press ›
- Medicine Ball Chest Pass ›
Frequently asked questions
How do I do this exercise?
Hands slightly wider than your shoulders, fingers forward, body aligned ankle-pelvis-head, core tight. Bend your elbows to about 45 degrees from your torso, lower your chest toward the floor under control, then push without snapping into lockout at the top. Keep a smooth rhythm with no dead time.
How far down should I go?
Go down until your chest grazes the floor on every rep, without collapsing the shoulders or breaking the alignment. Tension is highest in the middle, elbows at 90 degrees, so don't rush that zone. At the top with arms straight the pec almost rests, don't stop there to catch your breath. Go for the full range you can control.
I don't feel anything, is that normal?
You should feel the work in your pecs. Try a one-second pause at mid-height, elbows at 90 degrees: you eliminate momentum and force the pec to hold the hardest position. If it's really too easy, elevate your feet to load the upper pecs and increase the leverage.
How fast should I do the movement?
Brake the descent over 2 seconds, chest toward the floor, then push in 1 second, firmly but under control. No free fall, the eccentric braking is what maximizes tension at the hard point in the middle. Keep the movement continuous, with no dead time at the top.
How do I breathe?
Inhale during the descent, chest toward the floor. Exhale during the push. Keep your belly braced at all times, as if you were about to take a punch, to lock the pelvis and transmit force without arching.