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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

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  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