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bodyweight horizontal push Activity intensity • Moderate
✓ knee safe
✓ shoulder safe
✓ lower back safe
Strict Push-Up
Primary Muscles: chest
Secondary Stabilisers: triceps, anterior deltoid, core
DEFAULT REP RANGE
10-20 reps
INTERVAL REST TARGET
75s
DIFFICULTY
beginner
Biomechanical Coaching Cues
- Place hands slightly wider than shoulder width and brace glutes and core in a rigid plank.
- Lower your chest to within 2 cm of the floor with elbows angled at 45 degrees.
- Press the floor away to full protraction at the top.
Need another option? Relations Graph
Same movement pattern Recommended alternative Same movement pattern Easier setup
Hands-Elevated Push-Up
bodyweight • beginner • Rest 60s
Same movement pattern Easier setup
Flat Dumbbell Bench Press
dumbbell • beginner • Rest 120s
Same movement pattern Easier setup
Converging Machine Chest Press
machine • beginner • Rest 90s