- Start in a high plank position with your hands slightly wider than shoulder-width.
- Keep your feet together or hip-width apart.
- Brace your core and squeeze your glutes.
- Keep your body in a straight line from head to heels.
- Bend your elbows and lower your chest toward the floor.
- Keep your elbows around 45 degrees from your body.
- Lower until your chest is close to the floor.
- Push through your hands to return to the starting position.
- Keep your hips level throughout the movement.
- Repeat for the desired number of repetitions
PT Will Duru’s Perspective
The bodyweight press-up is one of the best exercises for building upper-body strength without equipment.
I like this exercise because it trains the chest, shoulders, triceps, and core together.
It also teaches body control. You have to brace your core, keep your hips level, and press with control.
Add bodyweight press-ups to your training if you want stronger arms, a stronger chest, better core stability, and more confidence with bodyweight training.
About PT Will Duru
PT Will Duru is a Personal Trainer, Founder of the 12REPS strength training app, and holds a Sport and Exercise Science BSc (Hons).
Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.
Exercise Benefits
- Builds chest strength
- Strengthens the shoulders and triceps
- Improves core stability
- Requires no equipment
- Builds upper-body endurance
- Supports pressing strength
- Works well for home workouts
Why Train the Chest?
The chest helps you push, press, and control upper-body movement.
Training your chest can help:
- Build upper-body strength
- Improve press-up and bench press performance
- Strengthen the shoulders and triceps
- Improve pushing power
- Support better posture when balanced with back training
- Build a stronger-looking upper body
What Type of Workout Does This Exercise Fit Into?
The Bodyweight Press-Up works well in:
- Chest workouts
- Push workouts
- Upper-body workouts
- Home workouts
- Bodyweight workouts
- Fat-loss circuits
- Strength training programmes
- Beginner fitness plans
Sample Chest Workout Programme
Beginner Chest Workout
- Elevated Press-Up – 3 sets × 8-12 reps
- Bodyweight Press-Up – 3 sets × 6-10 reps
- Dumbbell Chest Press – 3 sets × 10-12 reps
- Rope Triceps Extension – 3 sets × 12-15 reps
Intermediate Chest Workout
- Barbell Bench Press – 4 sets × 6-10 reps
- Incline Dumbbell Chest Press – 4 sets × 8-12 reps
- Bodyweight Press-Up – 3 sets × 10-20 reps
- Cable Chest Fly – 3 sets × 12-15 reps
- Straight Bar Triceps Pushdown – 3 sets × 10-15 reps
12REPS Coach Recommendation
For most people, I would place Bodyweight Press-Ups after your main pressing exercise.
A simple push session could look like:
- Barbell Bench Press
- Incline Dumbbell Chest Press
- Bodyweight Press-Up
- Cable Chest Fly
- Straight Bar Triceps Pushdown
Frequently Asked Questions
Are bodyweight press-ups good for beginners?
Yes. If full press-ups feel too hard, start with elevated press-ups or knee press-ups.What muscles do bodyweight press-ups work?
They mainly work the chest, shoulders, triceps, and core.How low should I go?
Lower until your chest is close to the floor while keeping your body straight.Should my elbows flare out?
No. Keep your elbows around 45 degrees from your body.How many reps should I perform?
Aim for 6 to 20 controlled reps depending on your strength level.
