Exercises / Bodyweight
How to do a push-up
Anywhere, anytime chest work. Do them on a bench if the floor is too hard.
Setup
- Hands under your shoulders, a bit wider.
- Body in one straight line from head to heels.
How to do it
- Squeeze your glutes and belly.
- Lower your chest toward the floor, elbows back at 45°.
- Go until your chest is a fist from the floor.
- Push back up as one plank.
Common mistakes
- Hips sagging.
- Bum in the air.
- Only bending your arms a little.
Sets, reps and weight for beginners
| Sets | 3 |
|---|---|
| Reps | 6–10 |
| Rest | 75 seconds |
| Starting weight | Too hard? Put your hands on a bench. Too easy? Slow down the way down. |
| Muscles | Chest, Triceps, Core |
| Equipment | Bodyweight |
When all your sets feel easy with clean form, add the smallest weight step next session. If a set breaks down, keep the weight and own the reps first. Musclo does this for you: it suggests the next weight from your last session.
FAQ
What muscles does the push-up work?
The push-up mainly works your chest, triceps, core. Anywhere, anytime chest work. Do them on a bench if the floor is too hard.
How many reps should a beginner do?
Start with 3 sets of 6–10 reps, resting about 75 seconds between sets. Add weight or time only when every set looks clean.
How much weight should I use for the push-up?
Too hard? Put your hands on a bench. Too easy? Slow down the way down.
What are the most common push-up mistakes?
Hips sagging. Bum in the air. Only bending your arms a little. Fix them by slowing down and using a lighter weight first.
Can an app check my push-up form?
Yes. Musclo's live form check watches your push-up through your iPhone camera, counts clean reps and tells you what to fix. It runs on the phone, so no video is uploaded.
Goblet squat
Chest press machine
Dumbbell bench press
Dumbbell shoulder press