BeginnerBodyweightExtra exercise
Push-Up
Tempo for every rep: lower for 3 seconds, pause for 1 second, lift for 1 second.
The figure moves at the plan's tempo. Use Start and End to freeze either position; the dotted line shows the path of the weight.
Muscles
Main target
- Main target: Chest
Also works
- Also works: Triceps
- Also works: Shoulders
- Also works: Abs
Using it in the plan
Not part of the weekly plan. Can stand in for Dumbbell Floor Press or Dumbbell Fly on Floor.
How to do it
Start in a high plank, hands just wider than your shoulders.
Lower your chest to the floor with your body in one straight line.
Press back up to straight arms.
Form tips
Drop to your knees if you cannot do 8 clean reps.
Keep elbows about 45° from your body.
Posture check
Run through these before the first rep.
Every rep
Lower 3s · Pause 1s · Lift 1s
Works the same muscles
In the plan
Beginner · Dumbbell
Dumbbell Floor Press
- Main target: Chest
- Also works: Triceps
- Also works: Shoulders
On Mon, Fri
Seen from above
In the planFront view
In the plan