Push-up (Bodyweight)
The bodyweight push-up is a fundamental functional exercise that builds upper body pushing strength by targeting the chest, shoulders, and triceps. It requires lowering and lifting your body while maintaining a rigid plank position to develop core stability.
Since push-up capacity varies greatly based on daily fatigue, our AI tracks your RPE and recovery stats to prescribe the exact number of reps or sets you need today. If your HRV indicates low recovery or you've reported shoulder discomfort, the app can instantly recommend regressions like incline push-ups or reduce volume to prevent injury. Conversely, when your sleep and nutrition data suggest you are primed, the system will challenge you to increase density or intensity to drive progressive overload.
Form Cues
- Place hands slightly wider than shoulder-width apart
- Keep your body in a straight line from head to heels
- Engage your glutes and core to prevent sagging
- Lower until your chest is just above the floor
- Push the floor away to fully extend your elbows
- Don't flare your elbows out to 90 degrees
- Don't let your lower back sag toward the floor
- Don't jut your neck forward to reach the ground
- Don't shorten your range of motion
Common Mistakes
- Sagging hips or lower back
- Flaring elbows too wide
- Chicken necking (head forward)
- Half-reps (incomplete range)
Muscles Worked
The push-up primarily targets the pectoralis major (chest) while heavily engaging the anterior deltoids and triceps for pressing power. It also acts as a dynamic plank, requiring significant isometric contraction from the abdominals, obliques, and quads to maintain proper alignment.
Primary
Secondary
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