Push-ups

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pechocompuestopeso corporal

How to do it

Body in a straight line with braced core; hands slightly wider than shoulders and elbows at about 45°

Muscles worked

Mainly pecho. Train it inside a balanced routine to progress safely.

Technical sheet

Movement pattern: Horizontal push
Minimum level: Beginner
Technical demand: Basic
Fatigue it generates: Moderate (0.7 out of 2.2)
Risk if technique breaks down: Low

These are the values the generator uses to decide where the exercise goes within the session.

Recommended sets and reps

As a compound lift, it fits in 3–5 sets of 5–12 reps leaving 1–3 reps in reserve (RIR). Prioritize it at the start of the session, when you're fresh.

Common mistakes to avoid

Bouncing the bar or dumbbells off the chest instead of controlling the final part of the range.
Using too much weight at the cost of technique and full range of motion.
Doing reps too fast, without controlling the eccentric (lowering) phase.

Alternative exercises

More Horizontal push exercises

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Frequently asked questions

What muscles does Push-ups work?

Push-ups mainly works the pecho muscle group, plus synergist and stabilizer muscles depending on the variation.

How many sets of Push-ups should I do?

Between 3 and 5 sets per session, adjusting the total weekly volume for pecho to your level (about 10–20 sets per muscle per week).

Is Push-ups good for building muscle?

Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow pecho.

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