A Typical Session
25 Min
Warm-up
5m
Main Set
15m
Finisher
5m
8 kcal
/ min (est.)
3 × 15
sets × reps
Why this exercise
Difficulty: Intermediate
Builds upper body strength and core stability. A foundational exercise for chest development.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
15
Rest
60s
How to Perform
- 1.Start in a high plank position with hands shoulder-width apart.
- 2.Lower your chest toward the floor while keeping elbows close to your sides.
- 3.Push through palms to return to starting position.
- 4.Maintain a straight body line throughout the movement.
Pro Tips
- •Engage your core to keep hips from sagging.
- •Exhale when pushing up, inhale while lowering.
- •Keep elbows at about a 45° angle.
Equipment
None
Safety
Avoid locking elbows. Stop if you feel wrist or shoulder pain.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.