Push-Up
Muscles worked: Chest (assisted by triceps, front delts).
How to do it
- Move into a prone position on the floor, supporting your weight on your hands and toes.
- Your arms should be fully extended with the hands around shoulder width.
- Descend by flexing at the elbow, lowering your chest toward the ground.
- At the bottom, reverse the motion by pushing yourself up through elbow extension as quickly as possible until you are air borne.
- As you accelerate up, move your outside foot away from your direction of travel.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Body one straight line, glutes squeezed
- Chest to an inch off the floor, full lockout
Logging it
IronPack suggests working in the 10 to 20 rep range, progressing in 2.5 kg jumps when you own the top of the range. Bodyweight movement: log added weight only, and your records account for your logged bodyweight. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Barbell Bench Press - chest
- Dumbbell Bench Press - chest
- Incline Dumbbell Press - chest
- Incline Barbell Press - chest
Track the push-up properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StorePhotos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.