How To Do Standard Push-Ups

Push-ups are one of the best bodyweight exercises that can be done at home. If done right, you can develop a great chest, back, and arms. Let’s take a look at how to do standard push-ups.

standard push-upsLevel: Beginner
Type: Strength
Main Muscle Worked: Chest
Secondary Muscles: Shoulders, Triceps, Abs
Equipment: Body, or Push-up Bars

Checkout my push-up bar review here!


  1. Lie face down on the floor with hands just wider than shoulder width.
  2. Raise your body and straighten your arms so that your body is arms-length from the ground.
  3. Lower your chest just above ground level while breathing in.
  4. Breathe out, press up, and squeeze chest muscles as you return to starting position.
  5. Pause briefly while contracting muscles, then repeat the sequence for desired repetitions.

Standard push-ups are a great way to develop your chest without ever investing in a bench. Yes, you can increase your chest size with a bench, but a more athletic, functional way to increase chest strength is through push-ups. The only time I would want a bench is if you want to become a body builder.

If you find push-ups are a bit difficult for you, try placing your knees on the ground (preferably a soft mat or surface) and doing the push-up from there. I will drop to me knees when I want to extend the amount of push-ups I can do in my workout.

Push-up bars are also a great way to add additional range of motion for the exercise. You can get lower to the ground and really develop your chest area, and add a challenge to the workout.

Push-ups should be in everyone’s workout whether they bench or not. It is a great and easy way to really develop your chest, and lets you understand how much control you have over your body. Push-ups help build athleticism and body strength compared to a normal bench which tends to add on a lot of size.

That’s about it on how to standard push-ups. Click here to checkout the other exercises.