Bodyweight Strength · Bodyweight — Foundation
Push-Up
Chest, triceps, anterior deltoids, core stability
Minimum Effective Dose
1 min
The shortest time that still creates real, measurable change. Hit the dose and the benefit starts. Everything after is bonus.
Why it works
The push-up is the foundational upper body pressing movement. It loads the chest, shoulders, and triceps while demanding core stability throughout. 60 seconds of push-up work is enough to create a meaningful strength stimulus.
How to do it
Chest to floor. Stop when form breaks.
Elbows track 45 degrees. The moment your hips sag or neck cranes, rest in position. A clean short rep beats a broken full one.
- Start in a plank with hands slightly wider than shoulders, body in a straight line
- Bend your elbows to about 45 degrees from your body and lower your chest toward the floor
- Press back up. When your hips sag or neck cranes forward, rest in plank
- The moment your hips sag or neck cranes, rest in plank position
Variants
Easier
Shorter range, or hands on a surface.
Lower partway, press back up. Or use a table edge for an incline push-up.
Harder
Slow tempo. 3 seconds down.
Controlled descent. Explode up. Form breaks, rest in plank.
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Baseline builds this into your session automatically.
The system decides what you need, sequences the exercises, and runs the timers. All you do is press start.
Launching May 2026 · Free to try
