No equipment. No excuses about equipment.

Bodyweight.

Every movement here needs nothing but the floor. Each one lists what it trains, how to do it well, and the mistake people actually make. Point at a muscle to narrow it down.

3 exercises for chest

Wall Push-Up
Beginner
Chest also Shoulders, Triceps, Core
How to move
1. hands at shoulder height, arms straight
2. body in one line from head to heels
3. squeeze your glutes
4. lower until your nose nearly touches the wall
5. push the wall away
What usually goes wrong
- hips sagging toward the wall
- elbows flaring straight out to the sides
- standing too close to the wall to feel any load
Push-Up
Intermediate
Chest also Shoulders, Triceps, Core
How to move
1. one line from head to heels
2. screw your hands into the floor
3. elbows at 45 degrees, not flared
4. chest touches first
5. push the floor away
What usually goes wrong
- hips sagging or piking
- half reps that stop above the floor
- head diving forward ahead of the chest
- elbows flaring to 90 degrees

Wall Push-Up

Push-Up