Push Up

How to do the Push Up

To complete a pushup start by lying face down on the ground with your hands out to the side (a bit wider than shoulder width). Now with your arms slightly bent, and your knees straight (or knees on the ground for easier ones) lower your torso keeping your head up. breathe out on the way up and in on the way down.

Spotter Information:A spotter can be used for motivation

Push Up Variations

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Chest
  • Triceps
  • Anterior Deltoids
  • Pectoralis Major
  • Arms
  • Shoulder

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
25.7 lbs18 49.6 lbs

What is a good starting weight?

Based on an average weight lifted of 25.7 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 12 lbs and aim for 12-15 reps.


Workouts Plans with Push Up

Purpose Type Level
Hypertrophy Advanced
Sport Specific Intermediate
Muscular Definition Beginner
Hypertrophy Beginner
Muscular Definition Advanced
Muscular Definition Intermediate
Sport Specific Advanced

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.