Push-Up
Chest, triceps, anterior deltoids, core stability
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
- 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
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Common questions
How long should I do Push-Up?
The minimum effective dose for Push-Up is 45s. That is the shortest time that still creates a real, measurable change. Hit the dose and the benefit starts; everything after it is a bonus, not a requirement.
What does Push-Up target?
It targets chest, triceps, anterior deltoids, core stability. Done daily at its 45s dose, it keeps that range and strength available rather than letting it fade between sessions.
Is Push-Up worth doing if I only have a minute?
Yes. 45s is the whole point. BaselineBody is built on the minimum effective dose, the smallest amount of bodyweight strength work that still moves the needle, so short sessions done daily compound into real change.
How do I make Push-Up easier or harder?
To scale it down: Shorter range, or hands on a surface. To make it harder: Slow tempo. 3 seconds down.
BaselineBody 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.
Free to try
