Push-Ups
Classic push-ups from a high plank that strengthen the chest, shoulders, and core through controlled reps.
Overview
Push-Ups is an intermediate bodyweight pressing exercise on Flexor from a high plank. Lower the chest with control and press back up while the body stays in one straight line.
What Push-Ups targets
You'll feel the work through the chest, front shoulders, triceps, and core keeping the hips level.
Why add Push-Ups to your routine
They build foundational pressing strength and trunk control with no equipment.
- Scales from knee push-ups to full reps as strength improves.
- Carries over well to athletics, general fitness, and daily pushing tasks.
Who it's for
It works well once a plank feels stable and you want loaded upper-body reps.
When to do it
Use it in a strength block or warm-up when push-up form is the focus. Most people spend around 45 seconds on controlled reps.
Push-Ups are standard high-plank push-ups with hands slightly wider than the shoulders. Keep a straight line from head to heels, lower the chest with control, and press back up without letting the hips sag.
Setup cue
Start in a high plank with hands slightly wider than shoulders. Set a straight line from head through heels and brace your core.
Practice notes
In Flexor, Push-Ups is typically prescribed as about 45 sec per round, 1 rep, and 1 set. Adjust the dosage to what feels sustainable, breathe steadily, and ease off if anything feels sharp or unsafe.
Guidance
How to perform, tips, mistakes, safety notes, and benefits for Push-Ups.
Follow these cues in order. Move with control and stay in a comfortable range.
- Start in a high plank with hands slightly wider than shoulders.
- Set a straight line from head through heels and brace your core.
- Bend elbows to lower your chest toward the floor without letting hips sag.
- Press back to the plank and repeat with steady breathing.
Cues that help the movement stay smoother and more controlled.
- Keep a straight line from head through heels—don't let hips sag or pike.
- Lower the chest between the hands, not the face toward the floor.
Patterns to watch for so the shape stays clearer.
- Letting hips sag, which shifts stress to the lower back.
- Flaring elbows straight out to the sides instead of a moderate angle.
- Holding your breath—exhale on the press, inhale on the lower.
Keep things comfortable and stop if something feels wrong.
- Stop if shoulder pain increases; reduce the load or range and keep shoulder-blade movement controlled.
- Stop if you feel sharp pain, numbness, tingling, dizziness, or symptoms that radiate.
- Stay within a comfortable, controlled range; muscular effort or mild stretch tension should not become pain.
- Move smoothly without bouncing, jerking, or forcing the range.
Why people include this movement in their practice.
- Builds pressing strength through the chest, shoulders, and triceps.
- Trains core and glute bracing to keep the body in one line under load.
- Foundational upper-body exercise that scales from knees to feet.
Similar movements to explore next
-
Bent Arm Pike
Downward-dog pike with bent elbows that loads the shoulders and chest like a partial push-up.
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Knee Push-Ups
Lower and press your chest from a hands-and-knees plank to build pushing strength in the chest, shoulders, and triceps.
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Narrow Push Up Hold
Mid-range narrow-grip push-up hold that builds triceps and chest endurance under tension.
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Push Up Hold
Mid push-up isometric hold that builds chest, shoulder, and core stability at half depth.
-
Upward Frog
Slide one knee out from prone while pressing up through the arms to combine hip opening with a chest lift.
-
Single Arm Plank
High plank with one arm lifted to train anti-rotation core strength and shoulder stability.
-
Arm Circles
Shoulder circles at arm's length to warm the rotator cuff and open the chest before upper-body work.
-
Arm Swings
Rhythmic forward-and-back arm swings to loosen the shoulders and upper back before activity.
Common questions
Which body areas does Push-Ups target?
Push-Ups is a movement that mainly targets your chest, shoulders, core, and triceps. Move within a comfortable range and skip it if it does not feel suitable for you.
Which muscles does Push-Ups work?
Primary muscles associated with Push-Ups include pectoralis major and triceps brachii. Flexor presents this as general wellness guidance, not a clinical assessment.
Is Push-Ups suitable for beginners?
Push-Ups is listed as intermediate in Flexor. Choose a smaller range of motion, fewer repetitions, or an easier variation whenever you want more control.
How long should you hold Push-Ups?
In Flexor, Push-Ups runs for about 45 sec per round. Adjust the time to what feels sustainable, breathe steadily, and ease off sooner if anything feels sharp.
How do you do Push-Ups?
Push-Ups has 4 guided steps. Follow them in order on this page, breathe steadily, and keep the movement smooth and within a comfortable range. Stop if anything feels sharp, unstable, or unsafe for you.
Do you need any equipment for Push-Ups?
No. Push-Ups is a no-equipment movement you can do at home with just enough space to move comfortably.
Is this medical advice?
No. Flexor provides general fitness and wellness guidance. It does not diagnose, treat, or prevent medical conditions. Speak with a qualified professional about injuries, persistent pain, or health concerns.
