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%.

Common errors

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

Programming by goal

Goal	Sets × reps	Effort cap	Tempo
Strength	3 × 3-6	RPE ≤ 9	2-0-X-0
Muscle growth	3 × 8-12	RPE ≤ 8	3-1-1-0
Endurance	3 × 15-25	RPE ≤ 7	2-0-2-0

Engine defaults for one exercise. Adjust load so every rep stays within the listed effort cap.

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

Diamond push-up Same pattern: horizontal press · Shared equipment: bodyweight
Barbell bench press Same pattern: horizontal press
Flat dumbbell press Same pattern: horizontal press
Larsen press Same pattern: horizontal press
Decline barbell press Same pattern: horizontal press

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

Joint-profile source set: This exercise maps to the repository's sourced horizontal-press record with floor support. The source brief groups ExRx, NSCA, and ACSM material; it does not retain a per-record source split.

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