The short version
- A push-up is a moving plank: body in one straight line, chest to the floor, press back up.
- Can’t do one yet? Start against a wall or a counter and lower the height over weeks.
- Stop a set while form is still clean. Quality reps build the next level.
The push-up trains the chest, shoulders and triceps, and it asks your trunk to hold a straight line the whole time. It needs no equipment, which makes it one of the best tools for a working body.
Pick your level
- Wall push-up: hands on a wall at chest height. The easiest start.
- Incline push-up: hands on a counter, sturdy table or stair. Lower surface = harder.
- Floor push-up: hands on the floor, toes down.
Pick the level where you can do 8 to 12 clean reps. When 3 sets of 12 feel smooth, move to a lower surface. That is progressive overload without any weights.
Step by step
- Place your hands slightly wider than your shoulders, fingers forward.
- Step your feet back until your body is one straight line from head to heels. Squeeze your glutes and brace your stomach.
- Lower your chest toward the surface with elbows angled back about 45 degrees from your body, not flared straight out.
- Touch lightly or stop just above the surface, keeping the straight line.
- Press the surface away until your arms are straight. Breathe out on the way up.
Common mistakes and fixes
- Hips sagging. Fix: squeeze glutes, or use a higher surface.
- Elbows flared to the sides. Fix: tuck them back to about 45 degrees.
- Half reps. Fix: use an easier level where you can reach full depth.
- Head dropping first. Fix: keep your neck in line, eyes just ahead of your hands.
Do this today
Find your level: try 8 reps at the wall, then at a counter. Your level is the lowest surface where all 8 reps look the same. Write it down.
Questions people ask
How many push-ups should a beginner do?
Start with 2 to 3 sets of 8 to 12 reps at a level you can do with clean form, two or three days a week, as part of your strength days.
Are knee push-ups okay?
Yes. Kneeling or incline push-ups both reduce the load. Incline push-ups keep the full-body straight line, which carries over well to floor push-ups.
Why do my wrists hurt?
Try a higher surface, spread your fingers, or hold dumbbell handles to keep wrists straight. If pain continues, stop and ask a clinician.
Sources
- U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition (2018). Checked October 9, 2026.
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc, 2009. Checked October 9, 2026.
- NHS. Strength exercises. Checked October 9, 2026.
Education only. Not medical advice. Confirm with your clinician.
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