Library
Beginner
endurance
Push-Up
Classic bodyweight push. Scales from knees to weighted for any level.
Muscles targeted
White = primary movers · gray = assisting muscles
Front
Back
Chestprimary
100%Shoulderssecondary
45%Armssecondary
45%Coresecondary
45%ChestShouldersArmsCore
Form guide
Position-by-position cues — train the pattern before you load it.
01
Position 1
Start in a high plank, hands under shoulders, body in a straight line.
02
Position 2
Brace core and glutes; lower chest toward the floor.
03
Position 3
Keep elbows ~45 degrees from the torso.
04
Position 4
Press back to full lockout without sagging hips.
Coach cues
- · Elevate hands to make it easier; elevate feet to make it harder.
- · Pause at the bottom to remove momentum.