Standard Push-Up

PushBW

The foundational bodyweight horizontal press. A full-body plank that moves — chest to floor and back — building pec, triceps, and core strength with zero equipment. The gateway to every other push-up variation.

Demo: Fitness education channel

Sets

3

Reps

10-20

Rest

1 min

Contraindications

Wrist pain — use push-up handles or fists to keep wrists neutral.

Setup

Hands slightly wider than shoulder width, body in a straight line from head to heels, core braced.

Execution

  1. 1Lower the chest toward the floor, elbows tracking at roughly 45 degrees
  2. 2Keep the body rigid — no sagging hips or piking
  3. 3Touch the chest close to the floor
  4. 4Press back up to full arm extension

Key cues

  • Body is a straight plank the whole rep
  • Elbows at 45 degrees, not flared to 90
  • Squeeze glutes and quads to lock the line
  • Push the floor away

Common faults

  • Sagging hips (losing core brace)
  • Piking the hips up to make it easier
  • Flaring elbows to 90 degrees
  • Partial range of motion — not reaching the chest to the floor

Tweaks

  • Elevate hands on a low surface to regress
  • Add a pause at the bottom
  • Slow the eccentric to 3-4 seconds

Regressions

Incline Push-Up

Progressions

Deficit Push-UpDecline Push-UpWeighted Push-UpHand-Release Push-Up

Muscles

Primary: Pectoralis Major, Triceps Brachii, Anterior Deltoid

Secondary: Core, Serratus Anterior

Sources

Attribution: Calisthenics canon