Exercise · horizontal push
Push-up
Push-up is a beginner-friendly horizontal push movement that trains chest, triceps, front_delts, done with no equipment. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 8–20 reps, tempo 2-0-1.
The most common mistake is half reps with sagging hips and neck poking forward. If no equipment or the movement itself doesn't suit you, Knee push-up or Incline push-up or Dumbbell bench press cover the same pattern. It's usually held back for wrist, pregnancy issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Hands slightly wider than shoulders, body in one line | हाथ कंधों से थोड़े चौड़े, शरीर एक लाइन में |
| 2 | Lower until chest is a fist from the floor, elbows ~45° | छाती ज़मीन से एक मुट्ठी दूर, कोहनी 45 डिग्री |
| 3 | Push the floor away; exhale on the way up | ज़मीन को धक्का दो, ज़ोर लगाते वक़्त सांस छोड़ो |
Equipment & who it fits
Needs no equipment, rated beginner, held back for wrist, pregnancy issues. Search "push up form" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Push-up work?
- Push-up primarily trains chest, triceps, front_delts, using a horizontal push pattern with no equipment.
- What's the most common mistake with Push-up?
- Half reps with sagging hips and neck poking forward
- What can I do instead of Push-up?
- The closest substitutes in this database are knee pushup, incline pushup, dumbbell bench press, which train the same pattern with different equipment.