Push-Up
Basic floor push-ups. A classic for the chest, triceps and core. It works mainly the chest and front deltoid, with help from the triceps and abs.
In Flawless, Gold, the third of eight ranks, starts at 41 reps in one set for men aged 23–39 and 33 for women.
How to do Push-Up
- Start in a high plank with hands slightly wider than your shoulders, body in a straight line from head to heels, core braced.
- Lower yourself until your chest is just above the floor, elbows about 45 degrees from your body, inhaling on the way down.
- Push the floor away until your arms are straight, exhaling on the way up.
- Don't let the hips sag or pike up; if the line breaks, do them with the hands on a bench instead.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Chest | Pectoralis major |
| Primary | Front deltoid | Deltoideus anterior |
| Secondary | Triceps | Triceps brachii |
| Secondary | Abs | Rectus abdominis |
Muscle data from StrengthLog.
Why do it
- Chest and triceps without any equipment
- Shoulder blades move freely, unlike on a bench
- Core stays braced for the whole set
Rep standards for Push-Up
| Rank | Men | Women |
|---|---|---|
| Bronze | start | start |
| Silver | 21 | 16 |
| Gold | 41 | 33 |
| Platinum | 61 | 49 |
| Diamond | 82 | 66 |
| Obsidian | 102 | 82 |
| Painite | 123 | 98 |
| Antimatter | 205 | 164 |
Numbers are reps in one set, for ages 23–39.
Flawless ranks Push-Up by the most reps you managed in one set; the rank updates after every workout. Women’s limits are 20 % lower than men’s. For other ages the app lowers every limit: by 8 % under 23 and from 40 to 49, by 18 % in your 50s, 28 % in your 60s and 38 % from 70.
See also: strength rank calculator and how many push-ups is good.
Similar exercises
Questions
What muscles does Push-Up work?
It works mainly the chest and front deltoid, with help from the triceps and abs.
How do you do Push-Up?
Start in a high plank with hands slightly wider than your shoulders, body in a straight line from head to heels, core braced. Lower yourself until your chest is just above the floor, elbows about 45 degrees from your body, inhaling on the way down. Push the floor away until your arms are straight, exhaling on the way up. Don't let the hips sag or pike up; if the line breaks, do them with the hands on a bench instead.
How many reps of Push-Up is good?
In Flawless, Gold starts at 41 reps in one set for men aged 23–39 and 33 for women, Diamond at 82 and 66.
Try it free
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