Push Up
Trains the chest, with help from the triceps and shoulders. No equipment needed. 2 of our free programs use it, across 7 sessions.
Free to use. The app counts your sets, times your rest and remembers every rep.
In the programs
How our programs run the Push Up
These numbers are counted from the programs themselves, not averaged off the internet.
2of our 50 programs use it
3×3–10the shape they run most (4 sessions)
1:30typical rest between sets
1finish with an AMRAP set
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| r/bodyweightfitness Recommended Routine | Full Body | 1×5–8+ AMRAP 2×5–8 | Fixed weights |
| Strong Curves (Beginner) | Workout A — Phase 3 | 3×3–10 | Fixed weights |
AMRAP means as many reps as you can manage on that set.
See it in action
Watch the Push Up progress week by week
A full run of a program built around it, session by session, in the real app.
Muscles worked
What Push Up trains
Technique
How to do the Push Up
- Begin in a plank position with your hands placed slightly wider than shoulder-width apart and your body forming a straight line from head to heels.
- Lower your body towards the floor by bending your elbows, keeping them at a 45-degree angle to your body, until your chest is just above the floor.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your core engaged throughout the exercise to maintain a straight body line and avoid sagging your hips.
- Breathe in as you lower your body and exhale as you push back up.
- Avoid flaring your elbows out wide; keep them at roughly a 45-degree angle to protect your shoulders.
- Keep your head in a neutral position, aligned with your spine, to avoid neck strain.
Substitutes
Swap Push Up for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Push Up for you
Durata times your rest and puts last session's reps in front of you, so you always know the number to beat. That works on any of our 50 free programs, or on a session you put together yourself.