Push-Up
Chest TricepsFront deltsAbs Bodyweight reps
| Primary muscle | Chest |
|---|---|
| Secondary | Triceps, Front delts, Abs |
| Equipment | Bodyweight |
| Logged as | reps |
| Default jump | reps only |
Cue
Body in one line, hands under shoulders, chest to the floor.
How to progress it in Outrep
Push-Up progresses by reps. The engine reads your last sessions and sets a target one rep above last time; when every set reaches the top of the range it asks for one more on every set.
- Rep range: with a routine target of 10, the range is 10 to 12; without one it is read from your history.
- Some set under the top: same load, beat each set by a rep.
- Every set at the top: every set gets one more rep (no weight to add).
- Two sessions in a row with half the sets 2 reps under the bottom: reset to the bottom and rebuild.
The rule set is in How Outrep decides what you should lift today. Only completed working sets count; warm-ups and drop sets are ignored. Weights the engine computes are multiples of the increment and never below the bar.
In these programs
- 5-day body part — ChestPro
Log it in Outrep
Add Push-Up to a workout and the set row pre-fills with your last numbers. From the second session the target is ghosted in before you lift.