ChestBodyweightbeginner
Push-up
Secondary: Triceps, Shoulders, Core
Strength
5–8
reps · long rest
Hypertrophy
8–15
reps · 60–90s rest
Endurance
15–30
reps · short rest
Form cues
- Hands under the shoulders, body in a rigid plank.
- Lower the chest between the hands; elbows ~45°.
- Push the floor away and keep the hips from sagging.
Common mistakes
- Hips piking or sagging
- Half reps
- Neck cranking