The standard push-up trains the chest, shoulders and triceps while supporting your full bodyweight on your hands and toes. This is a genuine progression from the incline push-up — you should be able to complete 12-15 controlled incline push-ups with good technique before moving to this version.
Progressing to more demanding bodyweight exercises should be guided by your actual current capacity, not a fixed timeline. People with current spine symptoms or recent surgery may require an individually adapted programme.
Exhale during the effort (as you push up) and inhale during the easier phase (as you lower down).
Sets
2-3 sets
Reps
6-12 repetitions
Duration
Under 15 minutes
Rest
45-60 seconds between sets
Estimated completion time: Under 15 minutes for the full set of 2-3 sets, including rest between sets.
These are general, real starting points — not an automatic prescription for every user.
Return to the incline push-up, or perform push-ups on your knees rather than your toes.
Increase repetitions, slow the tempo, or progress toward the diamond or decline push-up for greater demand.
Primary Muscles
Pectorals, Triceps
Secondary Muscles
Anterior deltoids, Core
Movement Pattern
push
Do not attempt this if you cannot yet complete 12-15 incline push-ups with good, controlled technique. Do not exercise through significant pain. Stop if concerning symptoms occur.
Suitability depends on the individual — this list isn't an absolute contraindication for everyone in these categories.
Goals
Same movement pattern, different equipment — useful if you don't have what this exercise calls for.
How often can I do this exercise?
A common starting point is 2-3 sessions per week with at least a day of rest for the same muscle group in between, but this depends on your overall programme, recovery, and goals — start conservatively and progress gradually.
Is this exercise safe if I have a current injury or health condition?
This exercise carries specific cautions for some people (see "Who Should Be Cautious?" above) — suitability depends on your individual situation, so check with your doctor or physiotherapist if any of those apply to you.
Is this exercise appropriate for a beginner or intermediate exerciser?
This is classified as intermediate. If it feels too demanding at first, use the regression above and progress once it feels controlled.
References