Push-Up

The classic, and for good reason. The push-up hits chest, shoulders, and triceps at the same time while demanding full-body tension from your core, glutes, and quads to keep you in a rigid line. Done properly, it's one of the single best exercises you can do. No equipment, no excuses.

Most beginners do push-ups with sagging hips, flared elbows, and a shortened range of motion. Slow down and do them right and 10 clean reps will feel harder than 30 sloppy ones. This is also where you learn elbow tracking, the roughly 45° tuck you'll reuse in diamond push-ups, archer push-ups, and one-arm push-ups down the line.

How to do it

Set up in a high plank with hands shoulder-width apart, directly under your shoulders. Squeeze your glutes and brace your core so your body is one straight line. Bend your elbows (tracking at about 45° from your torso) and lower your chest to just above the floor. Press back up to full arm extension.

In depth guide here:

Video by Calisthenicmovement

Target

• Sets: 3
• Reps: 10
• Rest: 90 seconds between sets
• Advance when: 3×10 with chest touching (or nearly touching) the floor each rep

Key tips

• Elbows at roughly 45°, not flared straight out to the sides
• Full range of motion. Chest to floor, arms fully extended at top
• Keep your core tight and glutes squeezed. No sagging hips, no piked bum
• If 10 is too hard, do as many strict reps as you can and finish the set with incline or knee push-ups

Progression

Easier variation: if a full push-up isn't there yet, regress the angle. Go back to the Wall Push-Up, then progress your hands to a counter, then a chair, then a low step. Each step closer to the floor is harder.

Harder variation: once 3x10 is easy, narrow your hand position and move on to the Diamond Push-Up in Level 3 to hit the triceps harder.