Pushups
The Pushups primarily targets your Chest, with support from Shoulders, Triceps. It requires bodyweight and is best suited to beginner lifters.
Beginner level · Equipment: Bodyweight · Compound · Push
Primary muscles: Chest Secondary muscles: Shoulders, Triceps
How to perform Pushups
- Step 1. Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
- Step 2. Next, lower yourself downward until your chest almost touches the floor as you inhale.
- Step 3. Now breathe out and press your upper body back up to the starting position while squeezing your chest.
- Step 4. After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.
Sample sets & reps for Pushups
- Beginner endurance: 3 sets × 8-12 reps, 60-90s rest. RPE 6-7, leave 3 reps in reserve.
- Hypertrophy: 4 sets × 12-20 reps, 60s rest. RPE 8, last set to failure.
- Conditioning: 3-5 sets × AMRAP for 30-45s, 30-60s rest. Steady pace, controlled tempo.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Chest exercises
- Alternating Floor Press — kettlebell
- Around The Worlds — dumbbell
- Barbell Bench Press - Medium Grip — barbell
- Barbell Guillotine Bench Press — barbell
- Barbell Incline Bench Press - Medium Grip — barbell
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