Execution
How to do it
- 01
Hands on the floor shoulder-width apart, shoulders over your hands, legs straight and feet together.
- 02
Brace your abs, glutes and thighs: your body forms a straight line from head to heels.
- 03
Lower yourself slowly until your chest approaches the floor, without letting your lower back sag or your hips rise.
- 04
Push the floor away until your arms are straight, body still braced.
Letting your hips sag or rise: your body stays straight throughout the rep.
Sources: ACE — Push-up. These cues do not replace a professional if you have pain or are in rehabilitation.
The decision
When this movement makes sense
It covers a push without any loading equipment and sets up quickly. The engine keeps it as long as the configuration stays comparable and accepted.
If the floor position is not available or the variant is too demanding today, an incline push-up genuinely changes the constraint.
Real requirements
Configurations kept genuinely separate
Bodyweight
6–15 repetitions- Equipment
- Bodyweight
- Supports and space
- enough usable floor space
- Setup
- 20 s
- Planned work
- 40 s
- Planned rest
- 75 s
- Planned sets
- 1–3
- Complete budget
- 80–310 s
One weighted vest
6–12 repetitions- Equipment
- One weighted vest
- Supports and space
- enough usable floor space
- Setup
- 45 s
- Planned work
- 40 s
- Planned rest
- 90 s
- Planned sets
- 1–3
- Complete budget
- 110–370 s