Muscle
Chest / Shoulders
PRIMARY CHEST DRIVER WITH STRONG PRESSING EMPHASIS / DELTOID-HEAVY MOVEMENT FOR UPPER-BODY SUPPORT
Chest Focus
Push-Up
Coach Notes
Coach Take
Timeless bodyweight press that scales from beginner to elite.
Make It Easier
Incline Push-Up
Level It Up
Weighted Push-Up
Build Size
4 x 10-20, rest 60-120s
5 X 5 8 Rest 2
00
Attribute Breakdown
Equipment
Bodyweight
BODYWEIGHT EXECUTION USING ONLY YOUR OWN MASS
Movement
Push
PUSH ACTION: YOU DRIVE THE LOAD AWAY FROM YOUR BODY
Pattern
Horizontal
HORIZONTAL LINE OF FORCE, USUALLY PRESS OR ROW
Reps
12+
HIGH-REP WORK FOR VOLUME, BURN, AND MUSCULAR ENDURANCE
Goal
Hypertrophy
PRIMARY GOAL IS MUSCLE GROWTH THROUGH VOLUME
Ego
Low
LOW EGO: CLEAN EXECUTION OVER IMPRESSIVE NUMBERS
Related Exercises
Play Liftdle
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