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Push-Up

The classic bodyweight press for chest, shoulders, triceps and core.

Category: red

Levels: Beginner to Elite

How to do it

1. Hands under shoulders, body one straight line from heels to head.
2. Lower until your chest is a fist away from the floor.
3. Press up without sagging the hips. Too hard? Drop to your knees or push from a table.

Muscles worked

Chest, shoulders, triceps, core

Easier version

Push from your knees or hands on a table edge.

Harder version

Slow the lowering to 3 seconds, or elevate your feet.

Common mistake

Sagging hips or flared elbows.

Safety

Stop if anything hurts. This is general fitness information, not medical advice. Read the health and safety guidance before you start.

Progressions, Beginner to Elite

Choose your level for this move in the app's Settings. Pick an easier level on tired days.

1. Beginner: Incline push-up, hands on a table · 8–12 reps
2. Intermediate: Push-up, then diamond push-up · 8–12 reps
3. Advanced: Hindu push-up or archer push-up · 6–10 reps
4. Pro: Pseudo-planche push-up · 5–8 reps
5. Elite: Tuck planche push-up or one-arm push-up · 3–5 reps