Upper bodyBeginner

Push-ups

The classic upper-body builder. All you need is the floor.

Primary muscles: Chest, shoulders, triceps
Suggested target: 3 sets × 10 reps
Difficulty: Beginner

Why it helps

Pushing strength carries into everyday tasks — carrying groceries, catching yourself if you trip, pushing a stuck door. It's also the simplest way to see real progress: the same move, more reps, over weeks.

How to do it

BraveREP athlete in the push-up start position with arms extended and body aligned. — Start

BraveREP athlete at the bottom of a push-up with elbows near 90 degrees and chest close to the floor. — Bottom

1Start in a high plank, hands slightly wider than your shoulders, body in a straight line.
2Brace your core and squeeze your glutes.
3Lower your chest toward the floor by bending your elbows to about 45°.
4Push back up until your arms are straight, without letting your hips sag.

Muscles worked

Primary

Pectoralis major
Triceps brachii

Secondary

Anterior deltoid
Serratus anterior
Pectoralis minor

Stabilizers

Rectus abdominis
External oblique
Erector spinae
Gluteus maximus

Beginner notes

If full push-ups are too hard, drop to your knees or push up from a wall or a sturdy table — same form, less load.

Common mistakes

Flaring elbows out to 90°.
Letting the hips sag or pike.
Only doing half the range.

Progression

Once 3×10 feels easy, slow the lowering phase to 3 seconds or elevate your feet.

Safety

Stop if you feel sharp shoulder or wrist pain; reduce the range or switch to an incline.

BRAVEREP does not replace advice from a doctor or physiotherapist. Stop if you feel pain and check with a professional.