A Typical Session
16 Min
Warm-up
3m
Main Set
10m
Cooldown
3m
6 kcal
/ min (est.)
3 × 12
sets × reps
Why this exercise
Difficulty: Intermediate
Emphasizes chest activation with wider hand placement for better muscle engagement.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
12
Rest
45s
How to Perform
- 1.Start in push-up position with hands wider than shoulder-width.
- 2.Lower your chest toward the floor.
- 3.Push back up while squeezing your chest.
- 4.Keep core engaged throughout.
Pro Tips
- •Keep elbows at 45 degrees.
- •Don't let hips sag.
- •Focus on chest contraction.
Equipment
None
Safety
Go to knees if standard version is too difficult.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.