Push-up

ChestBodyweightBeginner

The most honest strength test in fitness. No bench, no barbell, just you and gravity.

Muscle worked

Chest

Equipment

Bodyweight

Difficulty

Beginner

Time per set

20-45s

How to perform

Step by step, every rep

Set the plank

Hands slightly wider than shoulder width, under your shoulders. Body in a straight line from head to heels. Glutes and core tight.

Hand position

Fingers spread, knuckles pressed firmly into the floor. Slight outward rotation of the hands (screw them into the floor).

Lower under control

Bend elbows at about 45 degrees from the body. Bring your chest (not your chin) toward the floor.

Touch lightly

Chest lightly brushes the floor. No bouncing, no sinking of the hips.

Press up

Push the floor away. Lock out at the top. Body stays straight the whole way. Repeat.

Common mistakes

Avoid these

Sagging hips

Lower back takes load, core never activates. Fix: Squeeze your glutes and brace your core before every rep. Straight line, top to bottom.

Flaring elbows to 90 degrees

Crushes the shoulder over time. Fix: Elbows at 45 degrees. Hands slightly further forward if needed.

Partial range

You think you're doing 20 reps when you're really doing 10. Half depth means half results. Fix: Chest lightly touches the floor every rep. Regress to knee push ups if needed.

Head dropping forward

Messes with spine alignment and looks sloppy. Fix: Eyes look at a spot about 12 inches in front of your hands. Neck long.

Progressions

Scale it up or down

−

Make it easier

Incline push up with hands on a bench or wall
Knee push up: keeps the movement pattern, less load
Eccentric only: slow 5 second lower, reset to top

Make it harder

Deficit push up: hands on blocks or dumbbells for more range
Decline push up: feet on a bench
Archer push up: shift weight to one side

How to program it

Sets, reps, rest

Goal	Sets	Reps	Rest	Load
💪Build Strength	4-5	Max strict reps	90s	Bodyweight or weighted vest.
🏋️Build Muscle	3-4	10-20	60s	Bodyweight or elevated feet for more load.
🔥Build Endurance	3	Max reps, stop 1 shy	45-60s	Bodyweight.

Want this exercise programmed into a full plan?

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