Push-upsTekan Tubi
The most useful bodyweight press there is: chest, shoulders and triceps, with your core working the whole time to keep you straight.
How to do it
Setup. Hands a little wider than your shoulders, fingers spread, body in one line from head to heels. Squeeze your glutes.
- Lower your chest towards the floor with elbows about 45 degrees from your body.
- Stop when your chest is a fist's height from the floor.
- Press the floor away until your arms are straight, keeping your hips in line.
Most common mistake
Letting the hips sag or pike. If you can't hold a straight line, raise your hands on a bench and progress from there.
Coach's tip
Breathe in on the way down, out as you push up.
Progression path
Sets and reps by level
| Level | Sets | Reps | Rest |
|---|---|---|---|
| Beginner | 3 sets | 8-10 reps | 60s |
| Intermediate | 4 sets | 12-15 reps | 60s |
| Advanced | 4 sets | 15-20 reps | 60s |
Get it in a plan
FitAI Coach places push-ups on the right days with the right volume for your level.
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