What if I cannot perform a full push-up yet?

You can build strength by performing incline push-ups with your hands on a bench or by lowering your knees to the floor to reduce the resistance.

How many push-ups should I do as a beginner?

Focus on three sets of 8 to 12 repetitions with perfect form, resting for 60 to 90 seconds between each set.

Why do my wrists hurt during push-ups?

Wrist pain often stems from lack of mobility or poor hand placement; try using push-up handles or dumbbells as grips to keep your wrists in a neutral position.

Push-up Guide: Master Form and Build Chest Strength

Learn how to perform the perfect push-up with step-by-step instructions. Improve your chest, triceps, and core strength using proper bodyweight technique.

How to Perform

Place your hands on the floor slightly wider than shoulder-width apart with your palms flat and fingers pointing forward.
Extend your legs behind you to balance on the balls of your feet, creating a straight line from your head to your heels.
Engage your core and glutes to prevent your hips from sagging or arching toward the ceiling.
Lower your body by bending your elbows at a 45-degree angle until your chest is just above the floor.
Pause briefly at the bottom of the movement while maintaining total-body tension.
Press through your palms to extend your arms and return to the starting position without locking your elbows.
Complete the repetition by exhaling as you reach the top of the movement.

Common Mistakes

Flaring your elbows out 90 degrees which increases shoulder joint stress.
Allowing the lower back to arch and the hips to sag toward the ground.
Performing partial repetitions by not lowering the chest close enough to the floor.
Looking straight up or tucking the chin too deeply rather than keeping a neutral neck.

Muscles Worked

Primary movers

Pectorals

Stabilizers

Triceps
Anterior Deltoids
Core

Related Guides

Pectorals · Chest