A Typical Session
20 Min
Warm-up
4m
Main Set
12m
Cooldown
4m
8 kcal
/ min (est.)
3 × 12
sets × reps
Why this exercise
Difficulty: Intermediate
Emphasizes triceps while still working the chest for balanced arm development.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
12
Rest
60s
How to Perform
- 1.Start in push-up position with hands close together.
- 2.Lower your chest toward your hands.
- 3.Push back up while keeping elbows close to body.
- 4.Maintain a straight body line throughout.
Pro Tips
- •Keep elbows tucked close to your sides.
- •Engage core throughout the movement.
- •Don't let hips sag.
Equipment
None
Safety
Avoid if you have wrist pain.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.