How to do it
- Set your hands slightly wider than shoulder width, body in one straight line from heels to head.
- Lower under control until your chest is an inch off the floor, elbows tracking about 45 degrees from your ribs.
- Press the floor away and squeeze your chest at the top without letting your hips sag.
Cues that matter
- Brace your abs and glutes so the torso moves as one plank.
- Screw your hands into the floor to create shoulder stability.
Common mistakes
- Flaring the elbows straight out to the sides, which grinds the shoulder joint.
- Dropping the hips or piking them up to shorten the range.
Muscles worked
Primary
- Chest
- Mid chest
Also works
- Triceps
- Front delts
- Core
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Push-Up in a session, with 150 seconds between sets.
- Strength
- 4–6 reps
- Build muscle
- 6–10 reps
- Endurance
- 12–20 reps
Same muscle, different kit
Movements that train the same part of the chest with different equipment — for a day the bodyweight is taken, or a gym that does not have one.