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.