Chest press · No equipment
Push-Up
The Push-Up is a chest press for the chest and triceps, done with just your body weight.
The animated figure highlights the muscles worked.
How to do it
- Body in one straight line
- Elbows at 45°, chest to the floor
- Too hard? Hands on a bench or from the knees
Sets and reps
How the 13 BindTrue programs that use it dose the Push-Up:
- Sets
- 2–4
- Reps
- 6–20
- Rest
- 45 s to 90 s
Pick a weight where the last two reps are hard but your form stays clean. When every set reaches the top of the rep range, add a little weight.
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Action Hero Chest & shoulders: 2 × max reps · 5 days a week
- Action Heroine Athletic: 3 × max reps · 4 days a week
- Lean & Shredded Conditioning: 3 × max reps · 5 days a week
- Swimsuit Model Full body: 3 × 8–12 · 4 days a week
- Cover Model Conditioning: 3 × 10–15 · 5 days a week
- Chest Up, Shoulders Back Full Body: 2 × 8–15 · 3 days a week
- Lean & Toned Legs Hinge + Step: 3 × 8–15 · 3 days a week
- Hourglass Build Upper B: 3 × 6–15 · 4 days a week
- 6-Week Fresh Start Full Body C: 3 × 6–12 · 3 days a week
- Heavy-Duty Kickstart Full Body B: 3 × 8–12 · 3 days a week
- Home Iron Full Body C: 3 × max reps (stop 1–2 short) · 3 days a week
- Anywhere Full Body Full Body A: 4 × 8–20 · 3 days a week
- Glutes & Tone Upper: 3 × 6–12 · 4 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.