Push
Push
Push-ups
Beginner
Level 35/100
The standard push-up is the most fundamental pushing exercise in calisthenics. Mastering it is the base for ALL advanced variants. No hard variation benefits from a sloppy standard push-up.
LevelBeginner-Intermediate
Sets3-4 × 5-20 reps
Rest60-90 sec
EquipmentFloor
Execution
Hands directly under the shoulders or slightly wider, fingers forward or slightly out. Perfect plank: core braced, glutes squeezed, head neutral. Lower with elbows 30-45° from the torso until the chest grazes the floor. Push up as one unit—hips and chest rise together. Exhale on the way up.
Core role
The push-up is as much a core exercise as a chest exercise. Without a braced core, hips sag and the spine is compromised.
Volume guide
Beginner 3×5-10; Intermediate 3-4×15-20; Advanced 50+ total reps per session.
Progression
When you own 3×20 with impeccable technique, explore harder variants (close, archer, decline).
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