HyperBody
Exercise library · Chest

Push-Up.

Compound bodyweight exercise strengthening the chest, shoulders, and triceps.

BeginnerBodyweight
Push-Up
The numbers
Sets
3–5
Reps
6–15
Rest
90–180
Muscles
Primary
Chest
Secondary
Front delts · Triceps · Core
The play-by-play

How to do it.

  1. Step 01

    Start in a plank position with hands slightly wider than shoulder-width.

  2. Step 02

    Keep your body in a straight line from head to heels.

  3. Step 03

    Lower your chest towards the floor by bending your elbows.

  4. Step 04

    Ensure your elbows tuck slightly towards your body.

  5. Step 05

    Push through your hands to return to the starting plank position.

  6. Step 06

    Maintain core engagement throughout the movement.

What separates good from great

Pro cues.

  • Keep your core tight to prevent hip sagging.

  • Control the descent and ascent for maximum muscle activation.

  • Vary hand placement to target different muscle groups.