Push-Up
Push-Up 1RM Calculator
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Push-Up Strength Standards (kg)
| Body Weight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 kg | 50 | 70 | 95 | 130 | 165 |
| 130 kg | 50 | 75 | 100 | 135 | 170 |
| 140 kg | 55 | 75 | 100 | 140 | 175 |
| 150 kg | 55 | 80 | 105 | 145 | 185 |
| 160 kg | 55 | 80 | 110 | 150 | 190 |
| 170 kg | 60 | 85 | 110 | 155 | 195 |
| 180 kg | 60 | 85 | 115 | 160 | 200 |
| 190 kg | 65 | 90 | 120 | 165 | 205 |
| 200 kg | 65 | 90 | 120 | 165 | 215 |
| 210 kg | 65 | 95 | 125 | 170 | 220 |
| 220 kg | 70 | 95 | 130 | 175 | 225 |
How to Perform the Push-Up
Start in a high plank position with your hands placed slightly wider than shoulder-width apart and your body forming a straight line from head to heels. Lower your body by bending your elbows until your chest is just above the floor, keeping your elbows at about a 45-degree angle from your torso. Push back up to the starting position by fully extending your arms while maintaining core tension throughout the movement.
Muscle Activation
The push-up primarily targets the pectoralis major, triceps brachii, and anterior deltoids. The core muscles, including the rectus abdominis and obliques, work isometrically to maintain body alignment. The serratus anterior is heavily involved in scapular protraction at the top of the movement, making push-ups excellent for shoulder health.
Common Mistakes
- Letting the hips sag toward the floor, which places stress on the lower back.
- Flaring the elbows out to 90 degrees, creating unnecessary shoulder strain.
- Performing partial reps by not lowering the chest close enough to the floor.
- Leading with the head or chin rather than moving the entire body as one unit.
Variations
Knee push-ups provide a regression for beginners. Diamond push-ups emphasize the triceps. Wide push-ups increase chest activation. Decline push-ups with feet elevated target the upper chest. Plyometric push-ups build explosive power. Weighted push-ups with a vest or plate add resistance for advanced trainees.
Programming Tips
Push-ups can be done daily at moderate volumes or included 2-3 times per week at higher volumes. Aim for 3-5 sets to near failure. Once you can perform 30 or more reps, progress to a more challenging variation or add external resistance rather than simply increasing reps.