Chest
Push-Up
3 × 8–15 · Beginner · Bodyweight
How to do it
- Set your hands under your shoulders and your body in one straight line from head to heels.
- Lower your chest toward the floor, keeping elbows about 45 degrees from your body.
- Stop just before your chest touches down, without letting your hips sag.
- Press the floor away until your arms are straight and repeat.
Coach tip: If full push-ups are too hard, elevate your hands on a bench; if too easy, slow the lowering down.
About this exercise
Chest training builds pressing power for everything from push-ups to sport. This movement loads the pectorals through a full stretch and a strong contraction — the combination that drives both strength and size.
Primary muscles
Pectoralis major
Also working
Front deltoids, triceps, serratus anterior
Common mistakes
- Bouncing the weight off the chest or dropping it through the last few centimetres
- Flaring the elbows wide and pinching the front of the shoulder
- Cutting the range short at the bottom, where the chest works hardest
Form & safety — Keep your shoulder blades pinned back and down on the bench or floor, and stop the set if you feel pinching in the front of the shoulder.
Train within your ability and stop if you feel pain. When in doubt, ask a qualified coach or physiotherapist.