Push-Ups
The Push-Ups is a bodyweight exercise that primarily targets the chest. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Push-Ups
- 1Set up in a high plank with your hands on the floor slightly wider than shoulder-width, fingers spread, shoulders stacked over your wrists, legs straight behind you, and your body in a straight line from head to heels with your abs and glutes gently tight.
- 2Bend your elbows to slowly lower your chest toward the floor for about 2 seconds as you breathe in, keeping your elbows angled slightly back, then press the floor away to straighten your arms in 1–2 seconds as you breathe out, returning to the straight-line position without letting your hips sag or lift up too high.
Coach tips
- Think about making a straight line from your ears to your ankles the whole time so your lower back doesn’t sag and your hips don’t pop up.
- At the top of each rep, gently push the floor away so your upper back widens a bit—you should feel the muscles around your ribs working, not just your chest and arms.
- If full push-ups are too hard or bother your wrists or shoulders, start with your hands on a bench, table, or wall to make the move easier while you learn good form.
Train chest smarter
One rep, one set. Hypro turns the Push-Ups into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Push-Ups weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much chest you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Push-Ups fits right into proven hypertrophy and strength templates.
