Calisthenics
Front delts
Triceps
Intermediate
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Calisthenics
Push-up
The original upper-body builder: lower your body to the floor and press back up in one rigid line. Trains the chest, triceps and trunk anywhere, any time.
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Suggested use
Sets
3
Reps
8-15
Rest
1m 00s
Calisthenics
Beginner
Strength
Endurance
Push
Muscles worked
Primary
Chest
Triceps
Secondary
Front delts
Abs (rectus abdominis)
Serratus anterior
Equipment
No equipment needed - just your body.
How to do it
- Start in a high plank with hands slightly wider than your shoulders and fingers spread.
- Squeeze your glutes and brace your trunk so your body forms one straight line.
- Lower yourself under control until your chest is just above the floor.
- Keep your elbows tracking back at roughly 45 degrees from your torso.
- Press the floor away until your arms are fully extended.
- Hold the plank position between reps — no sagging or piking.
Common mistakes
- Letting the hips sag or piking them up — the plank comes first.
- Flaring the elbows straight out to the sides.
- Cutting the range short instead of bringing the chest near the floor.
- Poking the head forward toward the floor instead of moving the whole body.
- Rushing reps and losing tension halfway through the set.
Safety first
- Elevate your hands on a bench or wall to reduce the load while you build strength.
- Keep your wrists stacked under your elbows; use fists or handles if wrists complain.
Who should avoid or modify
- Recent shoulder, elbow or wrist injury or surgery — consult a licensed clinician first.
- Sharp wrist pain in the plank position — modify hand position or seek qualified assessment.
Breathing and tempo
Breathing: Inhale as you lower, exhale as you press away from the floor.
Tempo: 2-0-1 — two seconds down, press up in one.
