Push-Up
Builds upper body pushing strength and core stability
ChestBeginnerStrengthPush
At a glance
| Muscles worked | Primary: Chest. Secondary: shoulders, triceps |
|---|---|
| Muscle group | Chest |
| Difficulty | Beginner |
| Type | Strength · Push |
| Sets & reps | 3 sets × 8-12 reps |
| Estimated calories burned | ~40 kcal |
| Equipment | None needed |
How to do it
- Step 1: Start in a high plank position with hands shoulder-width apart
- Step 2: Lower your chest toward the floor by bending your elbows
- Step 3: Keep your body in a straight line
- Step 4: Push back up to starting position
- Step 5: Repeat for desired reps
Coaching tips
Benefits
Builds upper body pushing strength and core stability
Common mistakes
Letting hips sag or flaring elbows too wide
Make it harder
Elevate feet or add clapping push-ups
Make it easier
Do knee push-ups
Breathing
Inhale down, exhale up
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 5 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.