How to Do Pushups
Step-by-step instructions, muscles worked and workouts that use the pushups.
| Main muscles | Chest |
| Also works | Shoulders, Triceps |
| Equipment | Body Only |
| Level | Beginner |
| Type | Strength |
How to do it
- Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
- Next, lower yourself downward until your chest almost touches the floor as you inhale.
- Now breathe out and press your upper body back up to the starting position while squeezing your chest.
- After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
Workouts with this exercise
Bodyweight Chest Workout for Beginners5 exercises · about 31 min · BodyweightDumbbell Chest Workout for Intermediate6 exercises · about 47 min · DumbbellKettlebell Chest Workout for Beginners5 exercises · about 31 min · KettlebellResistance Band Chest Workout for Beginners5 exercises · about 31 min · Resistance BandBodyweight Full Body Workout for Beginners5 exercises · about 31 min · BodyweightBodyweight Upper Body Workout for Beginners5 exercises · about 31 min · BodyweightHIIT Fat-Burning Workout for Intermediate (No Equipment)8 exercises · about 30 min · Bodyweight20-Min Home Fat BurnerFrom our videos
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