Push Up
The push up is a classic bodyweight exercise to build upper body strength.
- 45 secDuration
- 1 × 12Reps
- No equipmentEquipment
Muscles Targeted
- Chest
- Tricep
- Shoulder
How to Perform
- Start in plank position, hands under shoulders.
- Lower chest towards the floor.
- Keep core tight and back straight.
- Push through hands to return up.
- Repeat with control.
Common mistakes
- Moving too quickly — use a slow, controlled tempo.
- Using more range than you can control — shorten the movement if your form changes.
- Holding your breath — breathe steadily throughout the exercise.
Pro tip
Start with a comfortable range and prioritise control over speed or distance.
How Kai uses this exercise
Kai adjusts the duration, reps, and difficulty using your form score and session feedback.
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Variations & Alternatives
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Barbell Bench Press
challengingA classic exercise for building chest strength without equipment.
- Chest
- Tricep
- Shoulder
_Chest.jpg)
Dumbbell Bench Press
challengingA classic compound exercise for chest development using dumbbells.
- Chest
_Chest.jpg)
Barbell Incline Bench Press
challengingAn upper chest exercise using a barbell on an incline bench.
- Chest
- Shoulder
- Tricep