Exercise profile
Best forStrengthMuscle growthEndurance
Effectiveness★★★★☆ 4/5
EquipmentNone
Also worksTriceps, Front delts, Core
Recommended3-4 sets x 8-15 reps, rest 60-90 s
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- A complete upper-body push that also trains the core as a plank.
- Setup
- Hands under shoulders, body straight from head to heels.
- Common mistakes
- Dropping the hips or only doing half the range.
- Easier
- Put your hands on a table or do them on your knees.
- Harder
- Slow the lowering, pause at the bottom, or elevate the feet.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s