Phoenix Fitness Pro

Phoenix recommended equipment

strength · bodyweight

Push-Up

The most useful bodyweight upper-body exercise, anywhere.

3–4 × 8–20 8 minrest 60s

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Included in "Upper Body Builder" — 5 guided exercises with a rest timer.

Equipment

bodyweight

Rest

60s between sets

Primary muscles

chest, triceps

Also works

shoulders, core

How to do it

Set hands slightly wider than shoulders, arms straight, body in a straight line from ears to heels.
Squeeze glutes and brace your core.
Lower your chest to just above the floor, elbows tracking at ~45° from your ribs.
Press back up in one line without letting your hips sag or pike.

Form cues

✓Long neck, gaze slightly ahead
✓Elbows at 45°, not flared to 90°
✓Push the floor away hard

Common mistakes

✗Sagging hips
✗Half reps
✗Elbows flaring straight out

Progressions

Incline push-up → knee push-up → full push-up → deficit push-up → archer push-up

Workouts that include this

Upper Body Builder

35 min · 5 exercises

Chest, shoulders, triceps

Bodyweight Push Day

30 min · 6 exercises

Best of both — no dumbbells needed

Bodyweight + Bands Upper

35 min · 6 exercises

More muscle building exercises

3–4 × 8–12

Dumbbell Bench Press

3–4 × 8–12

One-Arm Dumbbell Row

3–4 × 8–12 per side

Romanian Deadlift

3–4 × 8–10

All muscle building exercises