What should I feel during Push-up?

Chest loads at bottom; serratus fires at top as scapulae protract.

What are common mistakes with Push-up?

Sagging hips — loses core tension and loads lower back; Elbows flaring to 90°; Head dropping instead of keeping a neutral neck

How do I progress Push-up?

Elevate feet, add a weight plate to the back, or slow the eccentric to 4 seconds.

What can I do instead of Push-up?

Machine chest press, Incline push-up (regression), Weighted push-up with plate

Push-up

Hands just outside shoulders, body rigid head to heels, elbows at ~45°.

family=push uppattern=horizontal pressforce=pushmechanic=compoundequipment=body_weight

Muscles

muscle emphasis · training guidance

chestPRIME

triceps68

front delts56

serratus44

Primary: chest
Supporting: triceps, front delts, serratus

Mechanics

Pattern: horizontal press
Equipment: bodyweight
Geometry: 90° Alignment
Target feel: Chest loads at bottom; serratus fires at top as scapulae protract.
Progression: Elevate feet, add a weight plate to the back, or slow the eccentric to 4 seconds.
Regression: Incline push-up with hands on a bench reduces load by ~30%.

Watch for

Sagging hips — loses core tension and loads lower back
Elbows flaring to 90°
Head dropping instead of keeping a neutral neck

Equipment context

Bodyweight exercises need no equipment, but progression depends on leverage and position rather than added load.

Substitutions

Machine chest press
Incline push-up (regression)
Weighted push-up with plate

See all 37 chest exercises in the Atlas

Progression ladder

Beginner / regression: Incline push-up with hands on a bench reduces load by ~30%.
Standard: Push-up
Advanced / progression: Elevate feet, add a weight plate to the back, or slow the eccentric to 4 seconds.

Atlas metrics

Movement pattern: horizontal press
Primary target: chest
Supporting muscles: triceps, front delts, serratus
Equipment: bodyweight
Joint geometry: 90° Alignment
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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Range of Motion Reference

FAQ

How do I set up Push-up?: Hands just outside shoulders, body rigid head to heels, elbows at ~45°.
What should I feel during Push-up?: Chest loads at bottom; serratus fires at top as scapulae protract.
What are common mistakes with Push-up?: Sagging hips — loses core tension and loads lower back; Elbows flaring to 90°; Head dropping instead of keeping a neutral neck
How do I progress Push-up?: Elevate feet, add a weight plate to the back, or slow the eccentric to 4 seconds.
What can I do instead of Push-up?: Machine chest press, Incline push-up (regression), Weighted push-up with plate