Push-Ups
The timeless bodyweight classic. Builds chest, shoulders, and triceps anywhere, anytime, with zero equipment. Master this before moving to any weighted pressing movement.
10-25
Reps
4
Sets
60s
Rest
Chest
Primary
Target Muscles
ChestTricepsShouldersCore
Equipment
Bodyweight
How To Perform
1
Start in a high plank position, hands slightly wider than shoulder-width on the floor.
2
Keep your body in a perfectly straight line from head to heels — engage your core.
3
Lower your chest toward the floor by bending your elbows, keeping them at about 45 degrees.
4
Lower until your chest nearly touches the ground — full range of motion.
5
Push back up explosively to the starting position by extending your arms.
6
Squeeze your chest at the top and repeat without letting your hips sag.
7
Breathe in on the way down, out on the way up.
Pro Tips
- Don't flare elbows out to 90 degrees — keep them at 45° or closer
- Full range of motion every rep — chest to floor
- Scale with knee push-ups or incline push-ups if needed
- For more difficulty, try decline, weighted vest, or pause reps
Why You Should Do This
Zero equipment needed — train anywhere, anytime
Builds chest, shoulder, and tricep strength simultaneously
Improves core stability and body awareness
Endless variations for progression (diamond, archer, decline, explosive)
Foundation movement that carries over to all pressing exercises
Pairs Well With
Build a complete programme by combining with:
Pull-UpsDipsPlank