Day 7 of 10
Upper body
Push-Ups
Push-Ups is day 7 of the 10-exercise rotation (focus: Upper body). Here you do it as four 60-second intervals with a work/rest split you choose, then a final 60-second push, and a beginner version is available.
A classic upper body exercise that builds chest, shoulders, and triceps strength using your own body weight.
How to do push-ups
- Start in a plank position with hands shoulder-width apart, body in a straight line from head to heels.
- Lower your body by bending your elbows until your chest nearly touches the floor.
- Push through your palms to return to the starting position.
- Keep your core engaged throughout the movement.
- Repeat for desired repetitions.
Beginner version
- Start on your knees instead of your toes to reduce the weight you're pushing.
- Place your hands on an elevated surface like a bench or wall to make it easier.
- Lower yourself only partially if needed, focusing on proper form.
- Build up strength gradually before attempting full push-ups.
Form tips
- Keep your body in a straight line from head to heels - don't let your hips sag or pike up.
- Elbows should track close to your body at about a 45-degree angle, not flaring out to the sides.
Muscles worked
Primary: Chest (Pectoralis Major), Shoulders (Anterior Deltoids), Triceps. Secondary: Core (Rectus Abdominis), Serratus Anterior.
The 5-minute push-ups workout
Four one-minute intervals with a work/rest split you choose (from 20 seconds on and 40 off, up to 50 on and 10 off), then a final 60-second push. Push-Ups is day 7 of the 10-day rotation.
Start the workoutGo at your own pace, and stop if anything hurts or you feel dizzy. Safety info