Push Ups
Also known as: Press Up, Pushups, Pushup
Muscles worked: Upper Chest, Lower Chest, Triceps, Front Delt
How to do it
- 1
Start in a plank position with your hands slightly wider than shoulder-width apart.
- 2
Keep your body in a straight line from head to heels, engaging your core.
- 3
Lower your body by bending your elbows until your chest nearly touches the floor.
- 4
Push through your palms to straighten your arms and return to the starting position.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-5 | 3-6 | 2-4 min |
| Muscle growth | 3-4 | 8-12 | 1.5-2.5 min |
| Endurance | 2-3 | 15+ | 1-1.5 min |
Push Ups FAQ
What muscles does the Push Ups work?
The Push Ups primarily works the Upper Chest, Lower Chest, with the Triceps, Front Delt assisting.
What are the best sets and reps for the Push Ups?
It depends on the goal: 3-5 sets of 3-6 reps for strength, 3-4 sets of 8-12 for muscle growth, or 2-3 sets of 15+ for endurance. Progress the weight or reps over time; that's what drives the adaptation.
How many Push Ups is good?
There is no single number: a good Push Ups depends on your bodyweight and sex. That is why Liftoff sets the standard with ranks: every logged set earns a strength rating from 1 to 1000, adjusted to your build, and a rank from Wood to Olympian on this lift.
Track your Push Ups in Liftoff.
Log your sets, watch your estimated 1RM climb, and earn a rank on this lift.
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