Push-Up (floor)
45
/100
Best when...
- Your energy is dipping and you want a more activating break.
- You only have about a minute between tasks or meetings.
Not ideal when...
- You cannot leave your desk area or need something very office-subtle.
- You want a nearly effortless reset that will not elevate breathing much.
- You are in a crowded office or tight workspace.
Pairs well with...
a short walk or lower-body movement after a long typing block
Better than X when...
Longer break routines when you only have 60 seconds and need immediate value.
Office-clothes alternative
Sit-to-Stand or Seated March are easier alternatives when office clothes or limited space make this awkward.
Compound movement primarily engaging pectorals, deltoids, triceps
MET 3.8 (measured), 1.1x walking
Joint ROM: 60%, posture benefit: 55%
Requires open floor space
pectorals
triceps
deltoids
rectus abdominis
for 10 reps · roughly 0.5 min of brisk walking for a 70 kg person
45
5 reps
45
10 reps
45
15 reps
45
20 reps
45
30 reps
“Push-Up (floor) scores 45/100, strongest in metabolic cost. Needs open space.”
- Metabolic cost varies with body weight and fitness level
- mobility value, desk practicality are estimated, not directly measured
Measured (4)
- MET value
- pectorals activation
- triceps activation
- deltoids activation
Derived (2)
- rectus abdominis activation
- caloric expenditure
Modeled (3)
- joint ROM
- posture correction
- desk practicality
Estimating energy expenditure during bodyweight resistance exercise
Journal of Sports Sciences (2019)
MET values specific to bodyweight resistance exercises at various intensities