- Start in the plank position with your elbows shoulder-width apart.
- Press yourself up from the floor one arm at a time into a push-up, maintaining your body in a straight line.
- Slowly return to the starting plank position the same way, one arm at a time.
- Repeat the movement alternating sides.
Push
30 min
·
8 exercises
Are you ready for a push workout that will leave you feeling like you can push anything (or anyone) aside? No equipment is needed here, just a mindset for sweat. Be sure to read the notes of each exercise before pushing on, then, push on!
Plank to Push-Up
Warm-up sets! Aim to really control each rep here, without straining too hard. Use your knees if necessary.
1:00 rest
Wide Push-ups
Warm-up sets! Open up that chest coming all the way down to the floor with each rep.
1:00 rest
A One Arm Side Push Ups
Hit 10 controlled reps per side and then move straight on to the incline push-ups!
A Incline Push-ups
Get your chest all the way down to the bench or chair!
2:00 rest
B Diamond Push Ups
Circuit time! Complete these explosively before moving on!
B Plank Shoulder Taps
Touch each shoulder 10 times before moving on!
B Clap Push-ups
If you can't clap it's no problem! Just aim to come off the floor! Your knees are there to help you :D
1:00 rest
Static Push-ups
The final exercise of the day! Hold this steady and strong for the full 30 seconds per set!
This Push 30 min-minute gym workout plan effectively targets your triceps, abs, arms and chest.... Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 8 exercises and see which muscle groups they target. Enjoy!
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For more pre-planned training plans and hundreds of workouts, check out Fit – a simple workout app you will love! Follow visual workouts, manage your training calendar, build your own routines, track your progress and more. Join thousands of Fit users and sign up today to claim your free week!
Push
30 min
·
8 exercises
Are you ready for a push workout that will leave you feeling like you can push anything (or anyone) aside? No equipment is needed here, just a mindset for sweat. Be sure to read the notes of each exercise before pushing on, then, push on!
Plank to Push-Up
Warm-up sets! Aim to really control each rep here, without straining too hard. Use your knees if necessary.
Primary muscle group(s):
Abs, Shoulders
Primary muscle group(s):
Abs
- Lock yourself in the plank position ensuring that your body forms a straight line from shoulders to heels.
- Bring your feet together and simultaneously transfer your weight onto your left arm.
- Allow your feet to slowly tip over as your body rolls into a side plank in a controlled fashion.
- Reverse the motion back to the full plank before transferring to your right side.
Primary muscle group(s):
Abs
- Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
- Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
- Keep your body in a straight line by tightening your abdominal and oblique muscles.
- Hold for as long as possible.
For extra balance training and core strengthening, you can lift one arm or leg.
Wide Push-ups
Warm-up sets! Open up that chest coming all the way down to the floor with each rep.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Get into plank position and place hands wide apart, supporting your body on your toes. Your body should be straight and elbows extended. Keep abs engages and hips lifted off the floor.
- Allow the elbows to flex and lower your chest to the floor.
- Pause and then repeat.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Get into position by placing your hands flat on the floor, directly below your shoulders.
- Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
- Hold your body up and keep your back straight by tightening your abdominal muscles.
- Your neck and head should be bent slightly back.
- Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
- Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
- Repeat.
One Arm Side Push Ups
A
Hit 10 controlled reps per side and then move straight on to the incline push-ups!
Primary muscle group(s):
Chest, Triceps
Secondary:
Obliques
- Lay on your left side on a yoga/exercise mat or towel with your right arm bent and its palm flat on the ground in front of your left shoulder.
- Wrap your left arm around your rib cage and bend your knees slightly.
- Push with your right arm and allow your body to raise off the ground as you push.
- Once your right arm is almost fully extended, hold for a second before slowly lowering yourself back down to the floor.
- Repeat for the designated number of reps before performing the same movement with your left arm.
Incline Push-ups
A
Get your chest all the way down to the bench or chair!
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Set up a bench or stable elevated surface. Begin with both hands on the bench at shoulder-width or just outside of shoulder-width.
- Place your feet straight behind you while you tighten your abs and engage the hips. Your hips should not dip or elevate too high during the movement.
- Slowly lower yourself towards the bench. Once your upper arms are parallel with the floor, pause, and return to the starting position.
Primary muscle group(s):
Chest
Secondary:
Triceps
- Set a barbell in a weight rack at the low end of a decline bench, making sure it is at a height you can reach without fully extending your arms.
- Secure your feet under the stirrup, bar or strap at the high end of the bench and lie flat on your back with the rack slightly behind you.
- Using an overhand grip, grip the bar with your hands slightly wider than your shoulder width apart.
- Push up to lift the bar from the rack and hold it directly over you with your arms locked.
- Bend your elbows to slowly lower the barbell until it slightly touches your chest, inhaling as you do so.
- Drive the weight back up by contracting your pec muscles and return to the start position, exhaling as you do so.
- At the top of the movement, lock your arms and squeeze your chest muscles.
If you are new at this exercise, you should use a spotter. If no spotter is available, then be conservative with the amount of weight used. Do not let the bar drift too far forward, it should touch down your lower chest only. Don't bounce the weight off your chest. Keep full control of the barbell at all times. When performing this exercise, use a 2:1:1 count. That is a count of two on the downward movement. Pause for a count of one. A count of one one the upward movement. You can also use dumbbells or exercise bands to perform this exercise.
Primary muscle group(s):
Chest, Triceps
Secondary:
Abs, Shoulders
- Place a pair of dumbbells on the floor next to a decline bench. Secure yourself in the bench. Pick up dumbbells and hold them above you with a slight bend in the elbow.
- Keeping the dumbbells in line with your chest, slowly open up your arms to the sides.
- Stop when your upper arms are parallel with the floor.
- Squeeze your chest muscles and slowly return to starting position. Repeat.
Diamond Push Ups
B
Circuit time! Complete these explosively before moving on!
Primary muscle group(s):
Triceps
Secondary:
Abs, Chest, Shoulders
- Position yourself on all fours on a mat.
- Place your hands in front of you and shoulder-width apart.
- Now bring your hands in towards the center until the tips of your index fingers and tips of your thumbs are touching. This creates a diamond shape between your hands. Your elbows and wrists should be in line with your chest.
- With your fingers facing forwards, lift off your knees so that your body forms a straight line and just your hands and toes touch the floor.
- Keep you pelvis straight and abs engaged and aim to keep a straight back throughout the movement.
- Bend your elbows and lower your body towards the floor, aiming to touch your chest to the top of your hands. Pause briefly.
- Return to the starting position by extending your elbows and lifting your body off the floor again.
Primary muscle group(s):
Triceps
Secondary:
Chest, Shoulders
- Lie on a flat bench with your feet flat on the floor. Make sure your back is completely flat on the bench, with no “arching” of your spine.
- Grip the barbell with an overhand grip, shoulder width or slightly less than shoulder width apart. (Do not make your grip too narrow as it limits stability of the barbell which can lead to injury)
- Push up using your chest and shoulders to lift the barbell above your body, then lower it slowly ( a count of 2) towards the centre of your chest. Hold for a count of one.
- Without “bouncing” the weight, force the barbell back up over the middle of your chest, straightening your arms and locking your elbows once your arms are fully straight. Hold for a count of one.
- Repeat.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Get into position by placing your hands flat on the floor, directly below your shoulders.
- Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
- Hold your body up and keep your back straight by tightening your abdominal muscles.
- Your neck and head should be bent slightly back.
- Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
- Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
- Repeat.
Plank Shoulder Taps
B
Touch each shoulder 10 times before moving on!
Primary muscle group(s):
Abs
Secondary:
Lower Back
- Lock yourself in the plank push-up position ensuring that your body forms a straight line from shoulders to heels.
- Bring your right arm off the ground and touch your left shoulder before placing it back on the ground.
- Repeat the same movement for the opposing arm.
Clap Push-ups
B
If you can't clap it's no problem! Just aim to come off the floor! Your knees are there to help you :D
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Weight will be held up by your hands and feet. Hands should be slightly wider than shoulder-width. Core is tight and back is flat. Lower yourself down keeping perfect form.
- Explosively push yourself up, extending your elbows. While your hands are off the ground, clap them together.
- Return your hands to the ground just outside shoulder-width. Lower yourself back to the starting position.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Get into position by placing your hands flat on the floor, directly below your shoulders.
- Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
- Hold your body up and keep your back straight by tightening your abdominal muscles.
- Your neck and head should be bent slightly back.
- Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
- Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
- Repeat.
Static Push-ups
The final exercise of the day! Hold this steady and strong for the full 30 seconds per set!
Primary muscle group(s):
Abs, Chest
Secondary:
Abs, Shoulders, Triceps
- Position yourself in a plank position, supporting your body with your toes and place your hands underneath your shoulders with elbows extended. Keep your abs engage and prevent letting your hips sag.
- Lower your chest to the floor and hold for 30 seconds.
- Straighten up to starting position.
Primary muscle group(s):
Abs
- From a push-up position walk your hands and feet away from the centre of your body until you form an ‘X’ shape.
- Engage your core and hold this position for the designated amount of time.
- Walk your hands and feet back into a push-up position to complete the exercise.
Primary muscle group(s):
Abs
- Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
- Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
- Keep your body in a straight line by tightening your abdominal and oblique muscles.
- Hold for as long as possible.
For extra balance training and core strengthening, you can lift one arm or leg.
We're not done yet!
Exercises done
of 8
Approx. time left
32:15
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