A Typical Session
20 Min
Warm-up
4m
Main Set
12m
Cooldown
4m
7 kcal
/ min (est.)
3 × 10
sets × reps
Why this exercise
Difficulty: Intermediate
The classic bodyweight exercise for building upper body strength and chest tone.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
10
Rest
45s
How to Perform
- 1.Start in a high plank position with hands shoulder-width apart.
- 2.Lower your chest toward the floor with elbows at 45 degrees.
- 3.Push back up to starting position.
- 4.Keep your body in a straight line throughout.
Pro Tips
- •Start with knee push-ups if needed.
- •Engage your core throughout.
- •Keep elbows from flaring out too wide.
Equipment
None
Safety
Stop if wrist or shoulder pain occurs.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.