A safe push-up over 40 starts with hands just wider than your shoulders, a body held straight from head to heels, and elbows angled about 45 degrees from your sides. Lower until your chest is a fist’s height from the floor, then press back up without letting your hips sag or pike. If you can’t do 10 clean reps from the floor, elevate your hands on a bench or counter and lower the height over time.
Why the push-up still earns its place
A push-up works your chest, shoulders and triceps, and the plank position makes your abs and glutes work too. You can do it in a hotel room, in a basement in February, or between calls at home. It scales from very easy to very hard without buying anything.
It’s also kind to shoulders when done well, because your shoulder blades can glide on your ribcage instead of being pinned to a bench.
Body position before you move
Place your hands slightly wider than your shoulders, fingers spread, middle fingers pointing forward. Walk your feet back until your body is straight. Squeeze your glutes and tighten your abs as though someone is about to step on your stomach. Your head stays in line, eyes on the floor slightly ahead of your hands.
Doing the rep
- Screw your hands into the floor, as if trying to turn them outward, to set your shoulders.
- Lower by bending your elbows; they travel back at roughly 45 degrees, forming an arrow shape with your body, not a T.
- Keep your body moving as one piece: chest, hips and thighs lower at the same rate.
- Go down until your chest is close to the floor, about a fist’s height away.
- Push the floor away and let your shoulder blades spread apart slightly at the top.
- Breathe in on the way down, out on the way up.
Common faults
Sagging hips. The lower back arches and takes the strain. Squeeze your glutes harder and shorten the set, or use an incline.
Head poking down. Your chin reaches for the floor and fakes the range. Keep your neck long and lead with your chest.
Elbows straight out to the sides. The T shape loads the front of the shoulder. Bring them in to about 45 degrees.
Cutting the range short. Ten half reps aren’t ten push-ups. Lower your hands onto a bench and do full reps instead.
Sets and reps by level
| Level | Version | Sets × reps | Rest |
|---|---|---|---|
| Beginner | Hands on a counter or bench | 3 × 8–12 | 60–90 s |
| Intermediate | Floor push-ups | 3 × 10–15 | 90 s |
| Strength | Weighted vest or deficit, 3–6 reps | 4 × 5 | 2 min |
| Muscle | Floor or feet raised, near failure | 3 × 12–20 | 90 s |
When you hit the top of the range on every set for two sessions, make the version harder, not the set longer. Fifty easy push-ups build less than 12 hard ones.
Variations and swaps for sore joints
- Easier: incline push-ups against a kitchen counter, then a bench, then a low step. Each drop in height is a step up in difficulty.
- Harder: feet raised on a bench, a two-second pause at the bottom, a weighted vest or a backpack loaded with books.
- Sore wrists: push-up handles, hex dumbbells or fists keep the wrist straight.
- Sore shoulders: slightly narrower hands with elbows tucked tighter, or a shorter range onto a yoga block under your chest.
- Need heavier loading: the bench press or an incline dumbbell press take over once bodyweight gets too easy.
Push-ups and the side plank make a useful pair for a short home session.
Which workouts use push-ups
The push-up appears in the hotel room workout, the calisthenics workout and the beginner gym workout. For a full program that moves you through the progressions on a schedule, the DIY programs are built for that.
Questions people also ask
How many push-ups should a man over 40 be able to do?
There's no single number that matters for everyone. A better goal is 15 to 20 clean, full-range reps with a straight body; if you're below that, train toward it with incline push-ups.
Are push-ups as good as bench press?
For building the chest, shoulders and triceps, push-ups made hard enough work well. The bench press is easier to load very heavily, but push-ups let your shoulder blades move freely, which many shoulders prefer.
Should I do push-ups every day?
You can do a few easy sets daily if your shoulders and elbows feel fine, but you'll make more progress with two or three harder sessions a week and rest between them.
Why do my wrists hurt doing push-ups?
The wrist is bent back to 90 degrees under load. Use push-up handles, hold dumbbells, or make fists to keep the wrist straight.