Exercise
Push-Up
The classic no-excuses chest builder you can do beside the crib or between meetings. It builds pressing strength for everything from moving furniture to wrestling with the kids, and it costs you zero equipment and zero commute.
Demonstration
Sets
3
Reps
8-15
Rest
60-90s
Lower for 2 seconds, press up in 1.
How to do it
- 1
Set your hands on the floor slightly wider than shoulder-width, fingers pointing forward.
- 2
Walk your feet back until your body forms a straight line from head to heels.
- 3
Brace your core and squeeze your glutes so your hips don't sag.
- 4
Lower your chest toward the floor by bending your elbows at roughly 45 degrees from your torso.
- 5
Stop when your chest is an inch or two off the floor, then press back up to full arm extension.
- 6
Keep your neck neutral - look at the floor just ahead of your hands, not up.
Common mistakes
- Letting the hips sag or pike up instead of holding a rigid plank
- Flaring the elbows straight out to the sides, which strains the shoulders
- Cutting the range short and only doing half reps
- Craning the neck to look forward
Dad tips
- Too hard? Elevate your hands on a counter or bench and work down over time.
- Think about pushing the floor away rather than lifting your body.