beginner · chest
Push-Ups
No-equipment chest staple—scale from knee push-ups to deficit and weighted.
Quick answer
Hands under shoulders, body in a straight line from head to heels. Lower chest toward the floor, then press up. Keep the core braced so hips don't sag.
If you only have a floor and gravity, push-ups will still build a respectable chest and triceps—especially if you progress them. Elevate hands to make them easier; elevate feet or add a backpack to make them harder.
Quality beats volume. Twenty clean reps teach more than fifty floppy ones.
Form cues
- Glutes and abs lightly braced
- Elbows ~45°, not pinned to ribs or flared wide
- Full lockout without shrugging into the ears
Common mistakes
- Hips sagging or piking
- Only moving the head and neck
- Rushing reps with no control at the bottom
Programming notes
3–5 × near-failure with 1–2 reps in reserve. Use as a finisher or home primary press.
bodyweight