10 Full Pushups Hands and Feet
Targets the pectoralis major, triceps with a controlled push pattern; builds strength, control and mind-muscle connection.
ChestIntermediateStrengthPush
At a glance
| Muscles worked | Primary: Pectoralis major, Triceps. Secondary: Front delts, Core |
|---|---|
| Muscle group | Chest |
| Difficulty | Intermediate |
| Type | Strength · Push |
| Sets & reps | 3 sets × 10 reps |
| Estimated calories burned | ~5 kcal |
How to do it
- Set up in a plank on the hands and feet.
- Lower the chest toward the floor with a straight body.
- Press back up.
- Complete 10 reps.
Equipment
- None (bodyweight)
Coaching tips
Benefits
Targets the pectoralis major, triceps with a controlled push pattern; builds strength, control and mind-muscle connection.
Common mistakes
Rushing the reps or letting the form break down.
Make it harder
Increase the load, reps, or time under tension.
Make it easier
Reduce the range of motion, load, or reps and go slower.
Breathing
Exhale on the effort, inhale on the return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.