The same demo you get in the GymAdapt app for this exercise.
How to do it
What it should feel like
Chest and triceps working, core holding you rigid. If your lower back aches, your hips are sagging; squeeze the glutes harder.
Common mistakes
- Sagging hips. Brace the core and squeeze the glutes. If you cannot hold the line, elevate your hands.
- Flared elbows. Elbows straight out to the sides strain the shoulders. Keep them at about 45 degrees.
- Half reps. Most people stop a few inches short. Go down until your chest nearly touches.
- Head dropping first. Keep your neck neutral; your chest, not your nose, leads.
Variations
Hands on a bench or counter. The easier version to build up to full push-ups.
The loaded version once push-ups get easy.
A harder bodyweight push for chest and triceps.
Sets, reps and programming
| Goal | Sets × reps | Effort | Rest |
|---|---|---|---|
| Muscle | 3 × 6–15 | Stop 1–2 reps before failure | 90 s |
| Building up | 3 × 5–8 of the easier version | Clean reps only | 60–90 s |
| Stronger | 3–4 × 6–10 with added weight | 1–3 reps in reserve | 2 min |
When you can do 3 sets of 20 good reps, make them harder: feet on a bench, a slower lowering, a pause at the bottom, or a backpack with weight. The simplest rule that works: add reps inside the range first, and once every set hits the top of the range, add weight next session. GymAdapt does this for you from the sets you log, and tells you why the target changed.
Questions people ask
How many push-ups should I do a day?
You do not need to do them daily. 3 sets close to failure two or three times a week builds strength and muscle.
What if I cannot do a push-up?
Start with incline push-ups with your hands on a bench or kitchen counter, and lower the height over the weeks.
Do push-ups build muscle?
Yes, if you take sets close to failure and make them harder over time, push-ups build chest and triceps muscle.
Wide or narrow push-ups?
Slightly wider than shoulder width is the standard. Narrow hands shift more work to the triceps.
GymAdapt is free to start. Want Pro free for a month?
The free version gives you an AI-built plan and unlimited workouts. Code TRYFREE01 adds a full month of Pro on top: weights that adjust from what you log and unlimited coach chats.
Redeem the free month → Opens the App Store with the code filled in. iPhone only. After the month it's $4.99/mo unless you cancel in Settings, and the free version stays yours either way.Every exercise in GymAdapt comes with a demo like this, plus a target that moves.
An AI plan for your goal and equipment, a video for every lift, and next session's weight set from what you logged.
Get GymAdapt on the App Store → Free to start. Pro is $4.99 a month or $24.99 a year (7-day free trial), or $79.99 once for lifetime. iPhone only.