“Give me 50 Push-ups now!”

Even though you are new to fitness, this phrase must be familiar to you since it has been used in movies, gyms, and even in your educational institutions during the Physical Training class. But have you ever wondered what a push-up is and what are its benefits? 

Let’s discuss this in detail and also take a look at how to do push-ups at home.


What are Push-ups?

Push-ups are one of the easiest exercises you can perform at the beginner level to drastically increase your strength and gain muscle. Push-up is basically a calisthenics exercise and is commonly used in military physical training, school sports, and martial art warm-ups. This exercise uses your own body weight for resistance and focuses on multiple muscle groups. The exercise is performed by raising and lowering your body with your arms in a cycle for a certain amount of repetitions (50 in the case of the upper phrase).


What muscle groups does it work?

Push-ups aim at working your chest muscles and your core at the same time. But majorly, push-ups target your chest muscles. 

The following are the muscle groups that a standard push-up targets:

  1. Chest/Pectoral muscles
  2. Shoulders
  3. Triceps
  4. Core
  5. Serratus anterior

The push-ups work 2 muscle groups in the chest namely: pectoralis major and pectoralis minor. These muscles form the upper and lower chest. Each muscle group can be targeted with a variation in the exercise. Further variations can also target the triceps.


How to do a Push-up?

For a beginner to perform a standard push-up, he/she has to learn wall push-ups and kneeling push-ups. Only after mastering these and being able to easily perform 15-20 reps in each can one be able to do standard push-ups.


Wall pushups:

A standing push-up is a push-up against the wall. This is a good starting place if you’re new to this move. Standing helps you put less pressure on your joints.



  1. Take a stance with your feet shoulder-width apart, stand at about one-arm distance away from a wall.
  2. Place your palms on the wall at shoulder height and shoulder-width apart as you lean forward into a standing plank position.
  3. Breathe in as you bend your elbows and slowly move your upper torso towards the wall while keeping your feet flat on the ground.
  4. Hold this position for 2 seconds.
  5. Breathe out and push your body slowly back to your start position.


Kneeling push-ups:

A kneeling push-up is a push-up done on your knees instead of your feet. It is a good way to build your strength which is needed to perform a standard push-up.


  1. Take a stance with your knees and toes on the ground. (kneel)
  2. Place your hands on the ground a little wider than shoulder-width and space your knees at a comfortable distance.
  3. Breathe in while you slowly lower your chest towards the ground. Keep your core muscles contracted throughout.
  4. Hold this position for 2 seconds.
  5. Breathe out and push your body slowly back to your start position.


Standard push-ups:

A standing push-up is a push-up with your legs fully extended. This adds more bodyweight resulting in more resistance. This exercise will overall increase your strength, muscle mass and will strengthen your core muscles. The trick to a proper standard push-up is to tuck your shoulders back, aim your elbows at a 45-degree angle from your body, having a straight posture, and always keeping the core muscles contracted throughout the exercise.


  1. Take a stance with your chest and stomach flat on the floor, your legs straight out behind you and your palms should be at chest level and a little wider than shoulder-width with the elbows bent out at a 45-degree angle.
  2. Breathe out as you push from your hands, bringing your upper body and thighs off the ground.
  3. Hold this position for 2 seconds.
  4. Breathe out as you lower your body slowly back to your start position.


Now that you’ve mastered your push-ups, Book a session today with our best personal trainers to learn some new and exciting fitness forms from the comfort of your home.


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