Push Beginner
Rank #01 of 100
Standard Push-Up
The cornerstone pressing movement. Lower your chest to the floor and press back up while holding a rigid plank from head to heels.
- Equipment
- None
- Focus
- Press the world away
Muscles worked
- Chest
- Triceps
- Front Delts
- Core
How to do it well
- 1 Keep your hands stacked just outside shoulder width.
- 2 Squeeze glutes and brace your core so the hips never sag.
- 3 Lower until your chest is a fist-height off the ground.
More push work
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Beginner #02
Knee Push-Up
A scaled push-up performed from the knees, reducing the load so beginners can master the pressing pattern with full range of motion.
Chest Triceps Front Delts
Push
Beginner #03
Incline Push-Up
Hands elevated on a bench or rail. The higher the surface, the easier the press — a clean way to build volume toward full push-ups.
Lower Chest Triceps Front Delts
Push
Beginner #06
Wide Push-Up
A wider hand placement that emphasizes the chest through a broader stretch at the bottom of each rep.
Chest Front Delts