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Last updated February 2, 2026
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chest
Pushup
Lower your chest to the floor while keeping your body in a straight line. Press back up fully. Do not let your hips sag or pike up.
Quick facts
- Difficulty
- Easy
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
chest
Secondary
triceps
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weight
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Begin by finding a flat surface to perform your pushup.
- Get down on all fours, placing your hands slightly wider than shoulder-width apart.
- Step 2Position Your Body
- Extend your legs back so that your body forms a straight line from your head to your heels.
- Engage your core and keep your hips level with your shoulders.
- Step 3Lower Your Body
- Bend your elbows and lower your body towards the ground while keeping your elbows at a 45-degree angle to your body.
- Lower yourself until your chest nearly touches the floor.
- Step 4Push Up
- Press through your palms to push your body back up to the starting position.
- Make sure to keep your body in a straight line throughout the movement.
- Step 5Repeat
- Perform the desired number of repetitions, maintaining proper form throughout each pushup.
- Step 6Finish the Exercise
- After completing your reps, gently lower your knees to the ground.
- Take a moment to rest and recover before moving on to your next exercise.