Pushups
The push-up is the benchmark bodyweight pressing exercise: a moving plank in which your chest, shoulders, and triceps lower and press your entire body while the trunk holds one rigid line. Everyone from beginners to advanced lifters keeps it in rotation, because it scales in both directions and travels anywhere. Coached by Maddy (NASM-CPT) — these are the exact form cues he gives on every client's first week.
Muscles worked
Sets & reps by goal
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 sets x 3-6 reps of the hardest variation you control (deficit or feet-elevated) | 2-3 min |
| Muscle | 3-4 sets x 9-12 reps | 60-90 sec |
| Endurance | 2-3 sets x 18-27 reps | 30-45 sec |
Rep ranges per Helms 2014 · Schoenfeld 2016.
The math
A standard push-up loads ≈64% of your bodyweight; on the knees it drops to ≈49%. At 78 kg that is a ~50 kg pressing load — every rep, no equipment. (Ebben et al., J Strength Cond Res, 2011)Level — Intermediate
Intermediate as a full-range floor movement — but infinitely scalable down (incline, knees) and up (deficit, feet elevated).
Proper form — 5 cues
- Place hands slightly wider than shoulders, fingers spread, middle fingers pointing forward.
- Set one line from head to heels — glutes tight, ribs down, neck long.
- Lower as one piece until your chest is a fist's height from the floor.
- Keep elbows tracking back at about 45 degrees from your torso, not flared to 90.
- Press the floor away hard and finish with shoulder blades spreading at the top.
Breathing: Inhale on the way down, exhale forcefully as you press away from the floor.
The 3 mistakes Maddy corrects most
Common questions
How many push-ups should I be able to do?
It depends on bodyweight, training age, and sex, so treat round numbers with suspicion. A practical working standard: 10 to 15 strict full-range reps means you are ready to use push-ups as a real training tool; 25 or more strict reps means it is time to load them or elevate the feet, because endurance is no longer the limiting factor.
Push-ups vs bench press — do I still need to bench?
Push-ups train the same pressing muscles plus trunk stability, and for many goals they are enough — research comparing the two at matched effort shows meaningful growth from both. The bench press wins when you want precisely measurable, progressively heavier loading. If you train at home, weighted or feet-elevated push-ups cover the gap further than most people assume.
Why do my wrists hurt during push-ups?
The extended wrist under load bothers some people, especially with stiff forearms or old injuries. Three fixes in order: spread the fingers and grip the floor to share the pressure, try push-up handles or knuckle push-ups to keep the wrist neutral, and build tolerance gradually from an incline. If pain persists on every variation, get the wrist assessed.
Related exercises
Easier: Incline Pushups · Harder: Diamond Pushup
Browse: All chest exercises · All bodyweight exercises · Pushups standards — men · Pushups standards — women · Full exercise library
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