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For womenLying face down

Prone Push Up

A floor arms and back exercise from the women’s track. Press your chest up into a gentle seal stretch, then slowly lower back toward the floor with control.

Times practiced[1]
2,914
Women’s popularity[2]
#66of 81
Days per active week[3]
1.1days
Difficulty[4]
1/ 5
Clarity[5]
5/ 5
In a workout[6]
30 sec

Practice history: September 28 – October 25, 2026. What do these numbers mean?

WorksArmsBack

How to do it

  1. Press your chest up into a gentle seal stretch, then slowly lower back toward the floor with control

  2. Feel your triceps work as the front of your body expands through each lift

What you should feel

A gentle stretch across your abs and chest, with the backs of your arms working as you lift.

About these numbers and scores

Practice history covers September 28 – October 25, 2026. Difficulty and clarity come from the app’s exercise content.

  1. Times practiced. One record per exercise per saved workout. We count the exercise when it is marked complete, the workout is marked complete and its logged duration is positive. This movement has 2,914 counted records in this window. A repeated practice in another workout adds another record. Zero means no qualifying record was found in this window.
  2. Popularity. A count ranking within the women’s track. Only exercises with counted practices are ranked; equal counts share a place. Plan placement and repeat users affect the ranking.
  3. Days per active week. We count different local practice dates for each account in each Monday–Sunday week, then average those counts. Only weeks when that account practiced this exercise are included. Here that is 2,884 account-days ÷ 2,581 active account-weeks. We show the average when at least 10 accounts contributed. It describes this history; it is not a recommended weekly schedule.
  4. Difficulty. 1/5 — lowest demand on the app’s content scale. Higher means more demanding. This is a fixed exercise score; it is not calculated from usage or a personal assessment.
  5. Clarity. 5/5 — clearest to follow on the app’s content scale. It describes how clearly the instructions and demonstration specify the movement. This is a content score, not a percentage of users who understood it or an average user review.
  6. In a workout. The movement’s default time block in the app. Pauses and settings can change elapsed practice time. It is not a repetition count.

These are saved app records, not verified repetitions or movement quality. Anonymous, unsynced and deleted histories can be missing. Accounts are not a one-to-one count of people, and this snapshot has no comprehensive staff/test-account exclusion.

Full method, scale and data coverage

Try instead

The exercises the app offers in its place: easier, harder or just different.

For women · On hands and knees

Knee Push Ups

ArmsCore
Difficulty 3/530 sec

Come into a modified push up position by drawing your knees and toes on the floor and stacking your hands under your shoulders

For women · On hands and knees

Deep Knee Push Up

ArmsCore
Difficulty 1/530 sec

Ground your knee, toes, and hands on the floor

Workouts with this exercise

Ready-made sessions that include prone push up.

For womenBeginnerArms

Posture Primer

Posture-focused workout with scapula activation and basic arm exercises.

8 min10 movements
For womenIntermediateArms

Shoulder Stability

Strong posture and arm strength with enhanced back-line work.

12 min16 movements
For womenIntermediateArms

Strong Arms Circuit

Increased volume and rotation mobility for healthy shoulders.

14 min18 movements
For womenAdvancedArms

Upper Body Burn

Intense upper body burn with anti-rotation core support.

15 min20 movements
For womenIntermediateArms

Upper Body Cardio

Push-ups and planks mixed with cardio bursts.

15 min20 movements

Plans with this exercise