How to do the push up

Step by step

1. Get down on all fours.
2. Extend your body into a push-up position. Have your hands flat on the floor, fingertips rotated slightly out, and shoulder blades retracted.
3. Have your legs straight and your toes supporting your lower body. Your ankles, knees, hips, and shoulders should be in a straight line.
4. Take a breath and lower yourself by bending your elbows.
5. Descend as low as possible––ideally, until your face is an inch or two from the floor.
6. Hold the bottom position for a moment and press yourself back to the top as you exhale.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Programs that use the push up

• Full Body Beginner3 × 10
• Bro Split3 × 15
• Bodyweight Starter3 × 12
• Athletic Performance4 × 15
• Toned & Lean3 × 10

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.