Short answer: place your hands slightly wider than your shoulders, make a straight line from your head to your heels, lower your chest to just above the floor with your elbows angled about 45 degrees from your body, and press back up. If you cannot do that yet, start with wall push-ups, move to counter or bench push-ups, then knee push-ups, and finally full push-ups.
Step by step
- Set your hands on the floor a little wider than shoulder-width, fingers spread, wrists under or just outside your shoulders.
- Step your feet back so your body is straight. Squeeze your glutes and brace your stomach.
- Lower under control for about two seconds. Elbows point back and slightly out, not straight out to the sides.
- Stop when your chest is a fist’s height or less from the floor.
- Press the floor away and return to the start, keeping the straight line.
- Breathe in on the way down, out on the way up.
The beginner progression
| Level | Version | Move on when you can do |
|---|---|---|
| 1 | Wall push-up (hands on a wall, feet a step away) | 3 sets of 15 |
| 2 | Counter push-up (hands on a kitchen counter or sturdy table) | 3 sets of 12 |
| 3 | Low incline (hands on a sturdy bench, step or sofa arm) | 3 sets of 10 |
| 4 | Knee push-up (knees on the floor, body straight from knees to head) | 3 sets of 10 |
| 5 | Full push-up | Build towards 3 sets of 8–12 |
The lower your hands, the more of your body weight you push. Practise 2 to 3 times a week with a rest day in between.
Common mistakes and fixes
- Sagging hips: brace your abs and squeeze your glutes. If you still sag, go back a level.
- Hips piked up: lower your hips until your body is in a line; a mirror or phone video helps.
- Elbows flared out at 90 degrees: this loads the shoulders. Tuck them to about 45 degrees.
- Half reps: a full range on an easier level builds strength faster than shallow reps on the floor.
- Head dropping: look at the floor slightly ahead of your hands to keep your neck neutral.
- Wrist discomfort: try push-ups on your knuckles or holding dumbbell handles so the wrists stay straight, or use an incline.
A simple 4-week push-up plan
- Week 1: find the level where you can do 8 to 10 good reps. Do 3 sets, 3 times a week.
- Week 2: add 1 to 2 reps per set.
- Week 3: add a fourth set, or slow the lowering to 3 seconds.
- Week 4: test the next level. If you can do 6 good reps, start working there.
Push-ups fit neatly into the 20-minute beginner home workout.
Muscles worked
Push-ups mainly train the chest, the front of the shoulders and the triceps. Holding a straight body also works the abdominal muscles and glutes, which is why a push-up is often described as a moving plank.
This is general fitness information, not medical advice. If you have a health condition, an injury, are pregnant, or have been inactive for a long time, check with a doctor or physiotherapist before starting a new exercise routine.