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Chest
Push-Up
A bodyweight horizontal press training the chest, triceps and anterior shoulders with the trunk held stable.
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Target
Chest
Category
Upper body · Strength
Difficulty
Beginner
Sets
3
Reps
8-15
Execution
How to perform
1. Place your hands slightly wider than shoulder width and extend your legs into a plank.
2. Brace your abdomen and glutes, keeping your head, hips and heels aligned.
3. Bend your elbows at a comfortable angle to lower your chest toward the floor without sagging or shrugging.
4. Press the floor away to return; elevate your hands on a stable surface if full repetitions are not controlled.
Suggested rest: 90 seconds between sets.
Technique
Key form tips
- 1Place your hands slightly wider than shoulder width and extend your legs into a plank
- 2Brace your abdomen and glutes, keeping your head, hips and heels aligned
- 3Keep each repetition controlled and maintain tension through Chest.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Chest to force extra repetitions.