CompoundBodyweight
Push-Up
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 15–20 reps (30–50% 1RM, RPE 5–7)
Strength
Max Power
3–4 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
Endurance
Stamina
2–3 sets × 20–25 reps (20–40% 1RM, RPE 5–6)
📋How to Perform
- Start in a plank position with hands slightly wider than shoulder-width
- Keep your body in a straight line from head to heels
- Engage your core and glutes to maintain proper alignment
- Lower your chest toward the floor by bending your elbows
- Keep your elbows at about 45 degrees to your body
- Lower until your chest nearly touches the floor
- Press through your hands to push back up to starting position
- Maintain a straight body line throughout the entire movement
💡Coaching Cues
- ✓
Body stays in straight line
- ✓
Lower to full depth
- ✓
Elbows at 45 degrees
- ✓
Press explosively upward
- ✓
Core stays tight
- ✓
Full range of motion
⚠️Common Mistakes
- ✗
Sagging hips
- ✗
Not going deep enough
