Chest Pop-Up
Improves chest expansion and strength
ChestBeginnerStrengthPush
At a glance
| Muscles worked | Primary: Chest. Secondary: shoulders, stabilizers |
|---|---|
| Muscle group | Chest |
| Difficulty | Beginner |
| Type | Strength · Push |
| Sets & reps | 4 sets × 12-15 reps |
| Estimated calories burned | ~30 kcal |
| Equipment | None needed |
How to do it
- Step 1: Start in a plank position with hands shoulder-width apart.
- Step 2: Engage core and keep hips level.
- Step 3: Lower body until chest almost touches ground.
- Step 4: Push back up, focusing on chest muscles.
- Step 5: Squeeze chest at the top for a brief moment.
- Step 6: Maintain a steady rhythm.
- Step 7: Avoid letting hips sag or back arch.
Coaching tips
Benefits
Improves chest expansion and strength
Common mistakes
Letting hips sag, not squeezing chest at top
Make it harder
Add a pause at the top
Make it easier
Knee push-ups instead of toes
Breathing
Exhale on push, inhale on return
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore chest exercises
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Intermediate · 4 sets × 8-12 each armGeneral 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.