How long should I do Push-Up?

The minimum effective dose for Push-Up is 45s. That's the shortest time that still creates real, measurable change.

Bodyweight Strength · Bodyweight Foundation

Push-Up

Chest, triceps, anterior deltoids, core stability

Minimum Effective Dose

45s

The shortest time that still creates real, measurable change. Hit the dose and the benefit starts. Everything after is bonus.

Why it works

The push-up is the foundational upper body pressing movement. It loads the chest, shoulders, and triceps while demanding core stability throughout. 60 seconds of push-up work is enough to create a meaningful strength stimulus.

How to do it

Chest to floor. Stop when form breaks.

Elbows track 45 degrees. The moment your hips sag or neck cranes, rest in position. A clean short rep beats a broken full one.

Start in a plank with hands slightly wider than shoulders, body in a straight line
Bend your elbows to about 45 degrees from your body and lower your chest toward the floor
Press back up. When your hips sag or neck cranes forward, rest in plank
The moment your hips sag or neck cranes, rest in plank position

Variants

Easier

Shorter range, or hands on a surface.

Lower partway, press back up. Or use a table edge for an incline push-up. Form breaks, rest in plank.

Harder

Slow tempo. 3 seconds down.

Controlled descent. Explode up. Form breaks, rest in plank.

Related exercises

Pair with breathwork

Wind down after your session with a Shift breathwork protocol.