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Push-ups are a highly effective exercise for improving strength and fitness, especially for building upper body and core muscles. Below are the benefits of push-ups and the correct way to perform them.
Benefits of Push-Ups
- Strengthens Upper Body: Push-ups work the muscles across your upper body, including the chest, shoulders, and triceps.
- Improves Core Stability: While performing push-ups, your abdominal and spinal muscles activate to support your body, enhancing core strength.
- Boosts Metabolism: Since push-ups engage multiple muscle groups at once, they increase your heart rate, help burn more calories, and can assist with weight management.
- Enhances Flexibility: When done with correct form, push-ups improve shoulder flexibility and stretch your muscles as you lower your body.
How to Do Push-Ups Correctly
- Starting Position: Lie face down on the floor, placing your palms slightly wider than shoulder-width apart with fingers facing forward. Keep your heels close together, and your body should form a straight line from head to toe.
- Movement: Bend your elbows and slowly lower your body toward the floor. Lower until your chest nearly touches the ground, then push back up by straightening your arms.
- Breathing: Inhale as you lower your body; exhale as you push up.
- Tips: Be careful not to let your back or waist sag; your elbows should move close to your body as you perform each repetition.
The appropriate number of repetitions and sets will vary depending on your fitness level. For beginners, it’s important to gradually increase intensity to avoid overloading your body. Here is a sample push-up routine for beginners:
- Starting Phase
- Sets: 1–2 sets
- Repetitions per set: 8–12 reps
- Perform 2–3 times per week with at least 1 minute of rest between sets.
- Adjustment Phase
- Continue regularly for 2–3 weeks, then increase sets as your muscles adapt.
- Sets: 2–3 sets
- Repetitions per set: 10–15 reps
- Do 3 times a week, resting 45–60 seconds between sets.
- Progression Phase
- Once you are familiar with the exercise and your strength improves, challenge yourself with more sets and reps.
- Sets: 3–4 sets
- Repetitions per set: 12–20 reps
- Perform 4 times a week, resting 30–45 seconds between sets.
Important Tips: Beginners should always prioritize proper form to prevent injuries, and adjust workout intensity to match their fitness level. If standard push-ups are too challenging, start with the modified version by placing your knees on the floor. This reduces the load on your upper body while still providing an effective workout.