PushupsMuscles Worked
Push-ups work your chest, with your front delts and triceps doing much of the pressing alongside it. Holding your body in a rigid plank while you press is what makes them harder than they look.
How to do it
- Start in a high plank with your hands on the floor slightly wider than your shoulders, fingers pointing forward.
- Squeeze your glutes and brace your abs so your body forms one straight line from head to heels.
- Bend your elbows and lower your chest toward the floor, keeping your elbows angled back at about 45 degrees from your body.
- Go down until your chest is just above the floor.
- Push the floor away to straighten your arms, keeping your hips in line with your shoulders.
Form tips
- If your hips sag or pike up, put your hands on a bench so you can hold a straight line.
- Lead with your chest, not your chin, so your neck stays neutral.
- To progress, slow down the lowering phase or raise your feet.
Why it made the list
No. 5 of 13
Best Chest Exercises
Zero equipment, can be done anywhere. Underrated for hypertrophy when taken close to failure. The most recognizable exercise on earth.
More chest exercises
See it on your own body map
Log your Pushups sets in KasMaker and watch your chest, shoulders, and triceps fill in on the map, weighted by how much you did. Logging and the body map are free on iPhone.
