Push Up

The most foundational bodyweight push lift — trains the chest, triceps, and front shoulders with a single, scalable pattern.

Chest Bodyweight Strength

Step by step

1. Set up in a high-plank position with your hands slightly wider than shoulder width and arms locked.
2. Brace your core, squeeze the glutes, and keep your body in a straight line from head to heels.
3. Lower your chest slowly toward the floor over 2 to 3 seconds, keeping the elbows at about 45 degrees.
4. Stop when your chest hovers just above the floor, holding the bottom briefly with full body tension.
5. Press back up by driving the floor away through the palms until the arms reach full extension.
6. Reset your breath and repeat for the full set, keeping the body line tight on every rep.

Muscles and equipment

Target muscle

Mid chest

Secondary muscles

Side delts, Triceps

Equipment

Bodyweight

Type

Strength

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