The push-up is a popular bodyweight exercise that is commonly used in military and tactical physical fitness tests. It’s a classic movement to build upper-body muscle and strength, emphasizing the chest, triceps, and shoulders, but also working the upper back and core.


  • Strengthens the chest, triceps, shoulders, and abdominals
  • Increases core strength and hip stability
  • Engages lower-body muscles to maintain plank position
  • Easy to regress or progress by raising or lowering torso
  • Can add pauses or manipulate tempo to increase difficulty

Video Source: CalisthenicMovement

  • Type: Strength
  • Main Muscle Worked: Chest
  • Equipment: Body Weight
  • Level: Beginner
  1. Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
  2. Next, lower yourself downward until your chest almost touches the floor as you inhale.
  3. Now breathe out and press your upper body back up to the starting position while squeezing your chest.
  4. After a brief pause at the top contracted position, you can begin to lower yourself downward again.

Repeat for desired reps

Push Ups How to