A Typical Session
19 Min
Warm-up
3m
Main Set
12m
Cooldown
4m
6 kcal
/ min (est.)
3 × 20
sets × reps
Why this exercise
Difficulty: Beginner
An easier push-up variation that emphasizes the lower chest and reduces wrist strain.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
20
Rest
45s
How to Perform
- 1.Place hands on an elevated surface (chair, step, or bench).
- 2.Step your feet back so your body forms a straight line.
- 3.Lower chest toward the surface, then push back up.
Pro Tips
- •Control both up and down phases.
- •Keep core tight and back straight.
- •Higher surfaces reduce difficulty.
Equipment
Chair or bench
Safety
Ensure the surface is stable before beginning the set.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.