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All chest exercisesChest · Calisthenic

Standard Push-Up

The foundational horizontal press. Full-body tension from heels through crown while pecs, triceps and shoulders drive the movement.

BeginnerBodyweight3–5 × 8–20
ChestBodyweight

Standard Push-Up

Exact video demo for Standard Push-Up, targeting Chest with Bodyweight.

How to do the Standard Push-Up

  1. 1Hands under shoulders
  2. 2Elbows track 45° from ribs
  3. 3Glutes and quads braced
  4. 4Full lockout at the top

Benefits of the Standard Push-Up

  • Builds pressing strength and chest, triceps and shoulder size with zero equipment
  • Teaches full-body tension — the same bracing that carries over to the bench press
  • Scales infinitely: incline to decline to weighted to one-arm

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  2. 2ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  3. 3McGill (2010) — Core training: evidence translating to better performance and injury preventionStrength and Conditioning Journal
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services