Bodyweight Strength · Bodyweight — Foundation
Push-Up
Chest, triceps, anterior deltoids, core stability
Minimum Effective Dose
40s
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. 40 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.
- Hands slightly wider than shoulders, fingers spread
- Lower your chest to the floor with elbows at roughly 45°
- Press back up to full arm extension
- 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.