Chest
Push-up
The push-up presses your body away from the floor from a plank position, training the chest, shoulders and triceps with no equipment.
- Primary
- Chest
- Secondary
- Triceps, Shoulders, Core
- Equipment
- Bodyweight
- Type
- compound
Why it earns a spot
It builds pressing strength anywhere, scales easily from knees to weighted, and keeps the trunk working throughout.
How to do it
- Place your hands slightly wider than your shoulders and set your body in a straight line from head to heels.
- Brace your abs and squeeze your glutes so your hips do not sag.
- Lower your chest to the floor with your elbows angled about 45 degrees from your body.
- Touch your chest lightly and press the floor away until your arms are straight.
- Keep your neck neutral by looking at a spot just ahead of your hands.
Common mistakes
- Sagging hips or a piked bottom; stay in one straight line.
- Flaring the elbows straight out; angle them about 45 degrees.
- Half reps; use a range you can control to full depth, even if it means elevating your hands.
How to program it
| Sets | Reps | Rest |
|---|---|---|
| 3-4 | 8-20 | 90 sec-2 min |
Add reps, slow the lowering to three seconds, or move to a harder variation such as feet elevated or a weighted backpack.
Swaps and alternatives
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Log every push-up set.
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