Pushups
The Pushups is a beginner compound movement that activates 3 muscle groups simultaneously. It primarily targets the Chest, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The chest handles the primary load during this movement. The shoulders and triceps assist as stabilizers throughout the range of motion.
How to Pushups
- 1
Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
- 2
Next, lower yourself downward until your chest almost touches the floor as you inhale.
- 3
Now breathe out and press your upper body back up to the starting position while squeezing your chest.
- 4
After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Pushups work?
The Pushups primarily works the Chest. Secondary muscles include the Shoulders, Triceps, which assist during the movement.
Is the Pushups good for beginners?
Yes, the Pushups is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Pushups?
You need no equipment — just your bodyweight to perform the Pushups. This makes it ideal for home workouts.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.