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Chest · Body Weight
Push Ups Bodyweight
Push Ups Bodyweight is an intermediate compound strength exercise that works the pectorals (chest), with the shoulders and triceps assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest · Pectoralis Major
Secondary muscles
- Shoulders · Anterior Deltoids
- Triceps · Triceps Brachii
How to do Push Ups Bodyweight
- Begin in a plank position with your hands placed slightly wider than shoulder-width apart and your feet together. Your body should form a straight line from head to heels.
- Lower your body towards the floor by bending your elbows, keeping them at a 45-degree angle to your body.
- Lower your chest until it is just above the floor, maintaining a straight body line and keeping your neck neutral.
- Push through your hands to raise your body back to the starting position, fully extending your arms. Repeat for the desired number of repetitions.
Form tips
- Keep your core engaged throughout the exercise to maintain a straight body line and avoid sagging your hips.
- Lower yourself with control, ensuring your chest almost touches the floor while maintaining proper form.
- Keep your elbows at a 45-degree angle to your body to maximize chest and triceps engagement and reduce shoulder strain.
Push Ups Bodyweight alternatives
More pectorals exercises
Push Ups Bodyweight FAQ
What muscles does Push Ups Bodyweight work?
Push Ups Bodyweight mainly works the pectorals in the chest (Pectoralis Major). The shoulders and triceps work as secondary muscles.
What equipment do you need for Push Ups Bodyweight?
None. Push Ups Bodyweight is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Push Ups Bodyweight should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Push Ups Bodyweight good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Push Ups Bodyweight burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Push Ups Bodyweight?
Other exercises for the pectorals include Band Push-Up, Resistance Band Assisted Push-Up, Assisted Weighted Push Up and Suspension Trainer With Grips Reverse Push-Up.
For developers
Use Push Ups Bodyweight in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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