Push-ups
Push-ups need zero equipment and train the chest, shoulders, triceps and core all at once, making them one of the best home-gym exercises anyone can do.
Equipment
Bodyweight
Difficulty
beginner
Sets & reps
3-4 sets · As many reps as possible with good form
Muscles worked
Chest, Front delts, Triceps, Core
A bodyweight pressing exercise done from the floor, one of the most accessible chest, shoulder and triceps builders and a true home-gym essential.
How to do it
- Start in a plank position with hands slightly wider than shoulder width.
- Keep your body in a straight line from head to heels.
- Lower your chest toward the floor by bending your elbows.
- Stop just above the floor, then press back up to full arm extension.
- Keep your core braced throughout so your hips don't sag or pike.
Coaching tips
- If a full push-up is too hard, do it from your knees or with hands elevated on a bench until you build strength.
- Keep your elbows at roughly 45 degrees from your torso, not flared straight out.
- Add difficulty by elevating your feet or wearing a weighted vest once bodyweight reps get easy.
Common mistakes
- Letting the hips sag toward the floor instead of keeping a straight body line.
- Only lowering partway instead of getting close to the floor each rep.
Frequently asked questions
How do I make push-ups harder without weights?
Elevate your feet, slow the tempo down, add a pause at the bottom, or try one-arm-assisted variations to increase difficulty at home.
Are push-ups enough to build a bigger chest?
For beginners and intermediates, yes — especially with elevated-feet or weighted variations. Advanced lifters usually need added resistance to keep progressing.
Start tracking your workouts free
GymMonster is free on iOS and Android — or open it right inside Telegram, no download needed. Log your first set in under a minute.
