Push-Ups

Learn how to do Push-Ups with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

MET 4.5 Chest TricepsShoulders No equipment

Push-Ups is a No equipment exercise that primarily targets the Chest, with secondary activation of the Triceps, Shoulders. It has a MET value of 4.5, meaning a 70 kg person burns approximately 158 calories in a 30-minute session.

How to Do Push-Ups

How to perform this exercise correctly 😎

1 - Kneel down and place your hands flat on the floor, slightly wider than shoulder width.

2 - Extend your legs behind you.

Nice, you're in the starting position 👌

2 - Now, slowly lower yourself by bending your elbows until your chest touches the floor.

3 - After a very short pause, return to the starting position.

Feel free to rewatch the video to fully understand the movement.
#Executionisking👑

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Muscles Worked by Push-Ups

Primary Chest

Secondary

TricepsShoulders

Equipment

No equipment

Your weight

Duration

min

Estimated burn

158 calories

Calories = MET × weight (kg) × time (hours)

Quick Facts: Push-Ups

Type: No equipment exercise
Primary muscle: Chest
Secondary muscles: Triceps, Shoulders
MET value: 4.5
Calories (30 min, 70 kg): ≈ 158 cal
Video quality: 4K with male and female demonstrations

More Chest Exercises

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MET 5

Barbell Bench Press

Olympic Barbell
Bench

MET 4.5

Bench Press Machine

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MET 3.5

Cable Chest Fly

Cable

FAQ: Push-Ups

What muscles does Push-Ups work?

Push-Ups primarily targets the Chest, with secondary engagement of the Triceps, Shoulders.

How do you do Push-Ups correctly?

How to perform this exercise correctly 😎 1 - Kneel down and place your hands flat on the floor, slightly wider than shoulder width. 2 - Extend your legs

Is Push-Ups good for beginners?

Push-Ups has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Push-Ups?

Push-Ups requires: No equipment.

What are the benefits of Push-Ups?

Push-Ups strengthens the Chest, engages the Triceps and Shoulders, builds functional strength using No equipment. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Push-Ups?

Similar exercises to Push-Ups include Alternating Incline Dumbbell Press, Barbell Bench Press, Bench Press Machine, Close Grip Barbell Bench Press. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Push-Ups better than Alternating Incline Dumbbell Press?

Both Push-Ups and Alternating Incline Dumbbell Press target the Chest. Push-Ups uses No equipment, while Alternating Incline Dumbbell Press offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.