Library / Chest
Strict Push-Up
Bodyweight · Horizontal Push · Compound
Chest TricepsAnterior DeltoidCore
Default prescription & biomechanics
- Primary muscles
- Chest
- Secondary muscles
- Triceps, Anterior Deltoid, Core
- Equipment
- Bodyweight
- Movement pattern
- Horizontal Push (Push force)
- Difficulty
- Beginner
- Working rep range
- 10-20 reps per set
- Between-set interval
- 75 seconds rest
- Intensity & MET
- Moderate (5.2 MET)
Step-by-step coaching cues
- Place hands slightly wider than shoulder width and brace glutes and core in a rigid plank.
- Lower your chest to within 2 cm of the floor with elbows angled at 45 degrees.
- Press the floor away to full protraction at the top.
Joint & safety considerations
Filtered for Wrist sensitivity. When you flag wrist sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Anchored Resistance Band Chest Press | Bands swap | Bands |
| Assisted Chest Dip Kneeling | Machine swap | Machine |
| Barbell Decline Bench Press | Barbell swap | Barbell |
| Barbell Floor Press | Barbell swap | Barbell |
| Barbell Pause Bench Press | Barbell swap | Barbell |
| Cable Bench Press | Cable swap | Cable |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.