Push-ups: A Complete Guide to Progress

Push-ups: What are they and why do them?

The push-up is a bodyweight pushing exercise. In its classic version, the hands and feet serve as support points while the body lowers to the ground before returning to its starting position.

• Its main advantage? Its simplicity.

You don't need a bench, dumbbells, or a machine to start working your upper body. A few square feet can be enough.

But beware: simple doesn't necessarily mean easy.

A correctly executed push-up requires coordinating the arms, shoulders, and core while maintaining a stable position. The more refined the technique, the easier it becomes to gradually increase the difficulty.

Push-ups can thus be integrated into a weight training session, a bodyweight workout, or a home routine.

They can notably contribute to the development of strength and muscular endurance, depending on how they are used.

 ⁠

What muscles do push-ups work?

The movement engages several muscle groups. The main ones are the pectorals, triceps, and shoulders. The core muscles also help maintain the position.

It is therefore reductive to consider push-ups as an exercise that only works the pectorals.

The pectorals

The pectoral muscles are heavily involved in the pushing movement.

When you push off the ground to come back up, they contribute a significant portion of the force needed for the movement.

This is why push-ups are regularly used in training programs aimed at upper body development.

The triceps

The triceps are located at the back of the arm.

They are involved in elbow extension, which is the movement that allows you to push your body back to the top position.

Hand placement can alter the feel and distribution of the work. A narrower grip can notably increase the contribution of the triceps compared to certain wider positions.

However, this does not mean that a variation completely "isolates" a muscle. Push-ups remain compound movements in which several muscle groups work simultaneously.

The shoulders

The muscles in the front of the shoulders also participate in the movement.

Depending on the position of the hands, arms, and body, their contribution may vary.

It is therefore more accurate to speak of differences in effort distribution rather than claiming that a push-up variation exclusively works a specific area.

The abs and stabilizing muscles

The abs are not the primary movers in a push-up, but they play an important role in body stability.

The core muscles therefore help maintain this alignment.

How to do push-ups correctly?

Good technique is more important than the number of repetitions.

Doing more push-ups is not very beneficial if the quality of the movement gradually deteriorates.

The starting position

• Start in a plank position, with your hands on the ground and your feet supporting you.
• Hands can be placed approximately under or slightly outside shoulder-width apart, depending on your body type and the chosen variation.
• The body should form a relatively straight line between the head, upper back, hips, and legs.
• Engage your abs and glutes sufficiently to keep your hips stable.
• Your head remains in line with your spine. There's no need to lift your head to look forward: your gaze can stay directed towards the ground.

The descent

• Gradually bend your elbows to bring your chest closer to the ground.
• The movement should remain controlled.
• Avoid simply dropping down. The eccentric (lowering) phase is an integral part of the repetition.
• Your elbows don't necessarily have to be completely tucked into your body, but avoid flaring them out excessively.
• The range of motion should also be adapted to your level and mobility. The goal is to go down sufficiently while maintaining good form.

The ascent

• Once you've reached the bottom of the movement, push firmly into the ground to return to the starting position.
• Keep your body braced and prevent your hips from rising or falling independently of the rest of your body.
• Think about moving your body as a unit rather than just moving your arms.

Breathing

For a standard set, you can inhale during the descent and then exhale during the push.

There's no need to make breathing particularly complicated.

The most important thing is to maintain a regular rhythm and avoid holding your breath unnecessarily.

⁠

The main push-up variations

Variations allow you to adapt the exercise to your level and modify the constraints of the movement.

However, you don't need to know dozens of variations. A few well-chosen versions are more than enough to progress.

Incline push-ups

The hands are placed on a stable, elevated support.

This position generally reduces the difficulty compared to a classic push-up.

It can be particularly interesting for beginners who cannot yet perform a full push-up on the floor.

Knee push-ups

In this version, the knees replace the feet as the rear support point.

The load to be moved is thus reduced.

This variation can be an intermediate step before moving on to classic push-ups.

Classic push-ups

This is the benchmark version.

Hands and feet are on the ground, the body remains aligned, and both the descent and ascent are controlled.

Once this variation is mastered, it can serve as a basis for exploring other forms of push-ups.

Wide-grip push-ups

The hands are placed wider than in a classic push-up.

This position changes the mechanics of the movement and can alter the distribution of effort.

However, it should not be considered a variation that exclusively isolates the pectorals.

Close-grip push-ups

The hands are brought closer together.

This position can increase the relative contribution of the triceps and change the sensation during the movement.

However, it requires sufficient control to maintain a comfortable position for the wrists and shoulders.

Diamond push-ups

The hands are brought close together in front of the chest, forming roughly a diamond shape.

This variation is generally more demanding on the triceps and can be more difficult to master.

It is therefore not necessarily suitable for beginners.

Decline push-ups

The feet are placed on an elevated support while the hands remain on the ground.

This position increases the difficulty compared to the classic push-up.

This variation can be interesting for practitioners who have already perfectly mastered the basic version.

Explosive push-ups

The goal is to push fast enough to create an explosive phase, possibly with the hands leaving the ground.

This variation requires more control and power.

It is therefore primarily intended for people who already have good mastery of classic push-ups.

How many push-ups to do per day?

There is no universal number of push-ups to do each day.

A beginner and someone capable of doing dozens of push-ups obviously have different needs.

The training volume depends notably on:

• the current level,
• the objective,
• the number of sets performed,
• the intensity of the repetitions,
• the rest of the workout,
• recovery.

How many push-ups for a beginner?

If you're starting, begin with a variation that allows you to correctly control the movement.

• Incline push-ups, performed with hands on a stable support, can, for example, facilitate learning.
• Knee push-ups are also an option to reduce difficulty.

The initial goal isn't necessarily to perform a large number of repetitions.

It's mainly about learning the movement, gradually developing the ability to push your body weight, and maintaining correct technique.

Should you do push-ups every day?

Doing a few push-ups regularly is different from doing several difficult sets to exhaustion every day.

Muscles need to recover after a workout. If push-ups are already part of a program that heavily stresses the pectorals, triceps, and shoulders, adding a significant daily volume is not necessarily appropriate.

The frequency should therefore be adapted to your overall program.

How to gradually increase the number of push-ups?

Avoid trying to double your number of repetitions in a few days.

If you can do eight push-ups with good technique, first focus on mastering those eight repetitions.

You can then gradually increase the number of repetitions, the number of sets, or the difficulty of the exercise.

Progression should be stimulating enough to help you advance, but gradual enough to remain compatible with good recovery.

How to progress with push-ups?

Always doing the exact same set eventually becomes less stimulating once your body has adapted to the exercise.

To continue progressing, several solutions are possible.

Start with an adapted variation

A classic push-up that's too difficult is not a failure.

It simply means that the current resistance is too great for your level.

Starting with an incline push-up or another adapted variation allows you to learn the movement before gradually increasing the difficulty.

Increase repetitions

When your technique remains stable, you can gradually increase the number of repetitions.

But repetitions are not the only way to progress.

Improve execution quality

Progression can also consist of performing the same repetitions with more control.

For example:

• better core stability,
• better controlled range of motion,
• more controlled descent,
• more consistent position,
• smoother breathing.

Progressing therefore doesn't always mean doing more. Sometimes, it simply means doing better.

Increase difficulty

When classic push-ups become too easy, you can choose a more demanding variation.

This is notably the principle of progressive overload: the level of difficulty must evolve when the exercise no longer represents a sufficiently significant stimulus.

Can push-ups build muscle?

Push-ups can contribute to muscle development.

But we must avoid an oversimplified idea: doing ever more repetitions does not automatically guarantee more muscle.

To continue stimulating the muscles, the difficulty of the exercise must gradually evolve.

Initially, a few push-ups can be a significant effort. After several weeks or months of training, the same number of repetitions can become much easier.

This is when it might be interesting to modify the exercise.

You can notably:

• choose a more difficult variation,
• gradually increase the volume,
• improve the range of motion,
• slow down certain phases of the movement,
• use additional resistance in an appropriate context.

However, push-ups have their limits. They are an excellent bodyweight exercise, but they do not necessarily replace all other movements in a complete strength training program.

A balanced workout can also include work for the back, legs, shoulders, and other muscle groups.

Mistakes to avoid when doing push-ups

Technical errors are common, especially when fatigue begins to set in.

Arching the lower back

When core engagement becomes insufficient, the pelvis can sag and create excessive arching.

If this happens, reduce the number of repetitions or choose an easier variation.

Raising the hips

Conversely, some people strongly raise their hips to finish a set.

This position changes the mechanics of the movement and can reduce the quality of the repetition.

Excessively flaring the elbows

Widely flared elbows can significantly alter shoulder position.

Instead, look for a comfortable and controlled position that will allow you to perform the movement without losing your alignment.

Descending too quickly

A push-up is not a race.

Controlling the descent allows for better mastery of the movement and prevents each repetition from becoming a simple bounce.

Neglecting range of motion

Systematically reducing the range of motion to increase the number of repetitions is not necessarily a good strategy.

A range of motion adapted to your level, performed with control, is preferable to a succession of very short movements.

Prioritizing quantity over technique

This is probably one of the most common mistakes.

If your goal is to progress, don't just try to beat your repetition record.

Ten well-executed push-ups can be more beneficial for your progress than twenty repetitions performed with significantly degraded technique.

Push-ups FAQ

What do push-ups work?

Push-ups primarily engage the pectorals, triceps, and shoulders. The core muscles also help maintain the position during the movement.

How many push-ups should you do per day?

There is no universal number. The appropriate number depends on your level, goals, the rest of your training, and your ability to recover.

Which push-up variation should I choose?

Choose a variation that matches your level and goals. Incline and knee push-ups can facilitate learning, while decline, close-grip, or explosive variations are generally more demanding.

Push-ups, complete guide to progress: In summary

Push-ups are a comprehensive and accessible exercise that primarily engages the pectorals, triceps, and shoulders, while also working the core muscles.

To progress, prioritize good execution technique above all else rather than trying to multiply repetitions. The number of push-ups to perform depends on your level, your goals, and your training.

Beginner or advanced, adapt the difficulty through different push-up variations and gradually increase the volume or intensity. The key is to be consistent, recover well, and prioritize the quality of movements.