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Chest

Push-up

Beginner

The classic bodyweight press that builds chest, shoulder, and tricep strength anywhere.

Target muscles

Chest

Calories burned

~8 kcal / set

Secondary muscles

Shoulders, Triceps, Core

Equipment

Bodyweight

Goal

General Fitness, Muscle Gain, Weight Loss

Sets / Reps

3 × 10-15

Benefits

  • • No equipment required
  • • Builds functional pressing strength and core stability

Step by step

  1. 1Start in a high plank with hands slightly wider than shoulder-width.
  2. 2Keep your body in a straight line from head to heels.
  3. 3Lower your chest toward the floor by bending your elbows.
  4. 4Push back up to the starting position.

Breathing guide

Inhale as you lower, exhale as you push up.

Common mistakes

  • • Letting the hips sag
  • • Flaring elbows straight out
  • • Only using half the range of motion

Safety tips

  • • Squeeze your glutes to keep a straight line.
  • • Exhale as you push up.

Variations

  • • Incline push-up
  • • Knee push-up
  • • Diamond push-up

Related exercises

Barbell Bench Press

4 × 6-10

Incline Dumbbell Press

3 × 8-12

Decline Bench Press

3 × 8-10

Dumbbell Fly

3 × 10-15