Exercise Facts
| Movement Pattern | Push |
|---|---|
| Muscle Group | Chest, Core, Shoulders, Triceps |
| Equipment | Bodyweight, Mat |
| Environment | Gym, Home, Outdoor |
| Skill Level | Beginner |
| Series | Bodyweight Strength Series |
Overview
Push-ups are one of the most versatile and accessible bodyweight movements. They strengthen the chest, shoulders, and triceps while simultaneously engaging the core, glutes, and even the lower back. Because they require no equipment, push-ups are a staple for training anywhere — at home, in the gym, or outdoors.
Correct form is essential: body in a straight line, hands under shoulders, and chest lowered to just above the ground before pressing back to full lockout. Regressions such as incline or knee push-ups help beginners build capacity, while advanced athletes can progress with weighted or tempo variations.
Push-ups are scalable for endurance or strength. Performing maximum reps in two minutes tests muscular endurance, while weighted push-ups for 4–8 reps challenge strength. Within the RB100 ethos, completing 100 push-ups for time — or broken into EMOM sets — is a great way to blend strength and conditioning.
The simplicity of push-ups belies their impact. They not only build pressing power but also improve posture, shoulder health, and core stability. For athletes, push-ups provide foundational strength that carries over into bench press, dips, and overhead pressing.
Setup (Steps)
High plank; hands under shoulders; body straight, glutes and core braced.
Execution (Steps)
Lower chest to floor with elbows ~45°, press to full lockout.
Coaching Cues
“Body like a plank.” “Elbows ~45°.” “Full ROM.”
Common Faults & Fixes
• Sagging hips → Brace core/glutes.
• Flared elbows → Slightly tuck.
• Partial reps → Use incline to own full range.
Programming Ideas
• Strength: Weighted push-ups 4×8.
• Endurance: Max reps in 2 minutes.
• RB100: Accumulate 100 reps in manageable sets.
Variations
Diamond, tempo, ring push-ups.
Regressions
Knee or incline push-ups.
Standards & Competition Notes
Chest to floor; full lockout at top.
Safety Notes
Keep neck neutral; avoid elbow pain ranges.
