Exercise guide
Push-up
Works your chest, with help from your front delts, triceps and core. Body weight. Beginner friendly.
The animated demo for this exercise is in the members’ area.
Main muscleschest
Helpersfront delts, triceps and core
EquipmentBody weight
LevelBeginner friendly
In your plan3 sets of as many good reps as you can
Rest1 minute 30 seconds
How to do it
- Hands just wider than your shoulders, body in a straight line from head to heels.
- Brace your stomach and squeeze your glutes so your hips don’t sag.
- Lower for 2 seconds until your chest is just above the floor, elbows about 45° from your body.
- Push the floor away to straight arms. Too hard? Do them with your knees down or hands on a bench.
In the members’ area
The animated demo, side and front views, the common mistakes to avoid, and a weight and rep target for every set, from your last session.
Try it free for 7 daysSwaps
Swap it for one of these.
Machine taken, or different kit? These train the same muscles, so your plan stays on track.
More for your chest
Put the push-up in a plan
built around you.
Free for 7 days. No card needed.
No card needed. 18+ only.