Pushups
How to do the Pushups with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Chest
Shoulders, Triceps
Body Only
How to do the Pushups
- 1
Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
- 2
Next, lower yourself downward until your chest almost touches the floor as you inhale.
- 3
Now breathe out and press your upper body back up to the starting position while squeezing your chest.
- 4
After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.
Log it, see it on your body.
Every Pushups set you log feeds Ascend's anatomy heatmap — so your chest volume is visible at a glance — and counts toward your bodyweight-strength tier.
More chest exercises
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever — the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | — | |
| PR projections and deep analytics | — | |
| Unlimited crews | — | |
| Themes, export and higher AI limits | — |