llms.txt
# Pushup RPG
> Pushup RPG is a free iOS and Android fitness app that counts your real pushups **and squats** with the phone's front camera using on-device pose detection (no video or pose data is uploaded for rep counting). Every rep powers an RPG: XP, loot, streaks, daily quests, and 48 monsters across 8 biomes. Squats were added in v2.0 and have their own leaderboard. Free on both iOS (App Store) and Android (Google Play).
The full text of every page is at https://pushup.quest/llms-full.txt.
## App
- [Pushup RPG on the App Store](https://apps.apple.com/app/id6782316565?pt=128035574&ct=website): Download for iPhone (free).
- [Pushup RPG on Google Play](https://play.google.com/store/apps/details?id=com.pushuprpg&referrer=utm_source%3Dpushup.quest%26utm_medium%3Dwebsite): Download for Android (free).
- [Pushup RPG home](https://pushup.quest/): What the app is, features, and FAQ.
## Guides (pillar pages)
- [Proper Pushup Form: The Complete Technique Guide (Hands, Elbows, Depth & Breathing)](https://pushup.quest/guides/pushup-form): Proper pushup form explained: hand placement, elbow angle, depth, tempo, and breathing — plus the mistakes that quietly ruin your reps.
- [Pushup Progression for Beginners: From Zero to Your First Rep (and Beyond)](https://pushup.quest/guides/pushup-progression-for-beginners): Pushup progression for beginners: the wall, incline, knee and negative ladder that takes you from zero to your first full rep — with real timelines.
- [How to Do More Pushups: Training Methods, Rep Schemes & Programs to Increase Your Reps](https://pushup.quest/guides/how-to-do-more-pushups): How to do more pushups: grease the groove, ladders, plateau fixes, max testing and multi-week plans to steadily increase your reps.
- [How to Build a Daily Pushup Habit That Actually Sticks](https://pushup.quest/guides/daily-pushup-habit): Build a daily pushup habit that sticks: the triggers, streaks, streak freezes, and the gamification that turn pushups into an automatic everyday routine.
- [Push-Up Variations: Types, Muscles Worked & Benefits (The Complete Guide)](https://pushup.quest/guides/pushup-variations): Push-up variations mapped to the muscles they work and the benefits each delivers — from wall to one-arm, pick the right one for your goal.
- [Fitness RPG: What the Genre Means and How to Tell the Real Ones Apart](https://pushup.quest/guides/fitness-rpg): What a fitness RPG is, why the same apps get sold as fitness games and workout games, and how to tell a reward layer from a game your body actually controls.
## Articles
- [All articles](https://pushup.quest/blog): Index of every guide and article on the site.
### Pushup form
- [How to Breathe During Pushups: Inhale Down, Exhale Up (and When to Brace)](https://pushup.quest/blog/how-to-breathe-during-pushups): Learn how to breathe during pushups: inhale on the way down, exhale as you press up, brace your core, and know when a short breath-hold helps.
- [Where to Put Your Hands for Pushups: Correct Width, Placement & Finger Direction](https://pushup.quest/blog/pushup-hand-placement): Pushup hand placement: hands just outside shoulder width, under mid-chest, fingers forward or slightly out — plus what going too wide or narrow costs.
- [How Low Should You Go in a Pushup? Depth, Full Range of Motion & Why Half-Reps Don't Count](https://pushup.quest/blog/how-low-should-you-go-pushup): How low should you go in a pushup? Down to about an inch off the floor, elbows bent to 90, then lock out — plus why half-reps don't count.
- [Pushup Elbows: In or Out? The 45-Degree Rule That Saves Your Shoulders](https://pushup.quest/blog/pushup-elbows-in-or-out): Pushup elbows in or out? Tuck them near 45 degrees, not flared to 90 — it protects your shoulders and hits more chest and triceps. Here's the rule.
- [Wrist Pain During Pushups: Why It Happens and 6 Ways to Fix It](https://pushup.quest/blog/wrist-pain-during-pushups): Wrist pain during pushups usually means a bent-back wrist under load. 6 fixes: neutral setup, fingertip pressure, incline, fists, and a quick warm-up.
### Beginner progression
- [Pushup Variations for Beginners, Ranked Easiest to Hardest](https://pushup.quest/blog/pushup-progression-ladder-easiest-to-hardest): Pushup variations for beginners, easiest to hardest: wall, incline, knee, negative, full — plus rough load estimates and the reps to graduate.
- [Why Can't I Do a Pushup? 6 Reasons Beyond 'Weak Arms'](https://pushup.quest/blog/why-cant-i-do-a-pushup): Why can't I do a pushup? Usually it's not weak arms — it's sagging hips, weak scapular control, flared elbows or wrists. Find your weak link, fix it.
- [Can't Do a Single Pushup? Here's Exactly Where to Start](https://pushup.quest/blog/cant-do-a-pushup-where-to-start): Can't do a pushup? Where to start: begin at the wall, then work down an incline ladder to the floor. The exact beginner progression, step by step.
- [Negative Pushups: The Fastest Way for Beginners to Get Their First Rep](https://pushup.quest/blog/negative-pushups-for-beginners): Negative pushups for beginners: the eccentric-only method (a slow 3-5s lower) that builds the pushing strength to earn your first full rep.
### Do more pushups
- [Push-Up Level Calculator: Rate One Set Against the Reference Table](https://pushup.quest/blog/push-up-level-calculator): Enter your age and one set of push-ups to see where it sits against the CSEP reference norms, plus the four limits that decide whether the number means anything.
- [How to Test Your Max Pushups (Proper Form + Standards by Age)](https://pushup.quest/blog/how-to-test-max-pushups): How to test your max pushups: the one-set protocol, what counts as a rep, and approximate pushup standards by age and sex to rate your score.
- [Stuck at the Same Number of Pushups? How to Break a Pushup Plateau](https://pushup.quest/blog/pushup-plateau-stuck-same-number): Stuck at the same number of pushups? Diagnose the four common causes of a pushup plateau — plus the tempo, weighted and deload fixes that break it.
- [Grease the Groove Pushups: How Many Reps Per Day to Actually Do More](https://pushup.quest/blog/grease-the-groove-pushups): Grease the groove pushups: the exact reps, sets and intensity to do more — 40-50% of max, spread across the day, never to failure.
- [Pushup Pyramid & Ladder Workouts: The Rep Scheme That Adds Reps Fast](https://pushup.quest/blog/pushup-pyramid-ladder-workout): Copy-paste pushup pyramid and ladder templates with clear rest-per-rung rules, plus why sub-max ladders add reps faster than maxing out.
### Daily pushup habit
- [How to Make Morning Pushups a Daily Habit (and Actually Stick to It)](https://pushup.quest/blog/morning-pushup-habit): How to build a morning pushup habit that sticks: anchor the set to waking up, start tiny, and never miss twice — plus how many reps a beginner needs.
- [How to Remember to Do Your Pushups Every Day (7 Habit Triggers That Work)](https://pushup.quest/blog/remember-to-do-pushups-every-day): How to remember to do pushups every day: 7 triggers, habit-stacking onto cues you already have, and a tiny fallback that keeps the streak alive.
- [Workout Streak Freeze: How to Keep a Pushup Streak Alive on Rest Days](https://pushup.quest/blog/workout-streak-freeze): A workout streak freeze keeps your pushup streak alive on rest days without resetting to zero. How it works, and how many to use each month.
### Pushup variations
- [Incline vs Decline Push-Ups: Which One Actually Targets Your Upper Chest?](https://pushup.quest/blog/incline-vs-decline-pushups): Incline vs decline push ups: decline (feet up) emphasizes upper chest, incline (hands up) is easier and sits lower. Plus a pick-by-goal guide.
- [Diamond vs Wide Push-Ups: Which Builds Chest and Which Builds Triceps?](https://pushup.quest/blog/diamond-vs-wide-pushups): Diamond vs wide push ups: a grip-to-muscle map of which builds chest, which builds triceps, plus a 2-week plan to train both.
### Fitness RPGs
- [Gamified Fitness Evidence: What the Randomised Trials Actually Found](https://pushup.quest/blog/gamified-fitness-evidence): A sourced review of what randomised trials found about gamified fitness apps: the effect sizes, the comparator most summaries get wrong, and what the evidence cannot show.
- [Best Fitness RPG Apps in 2026: Ten Compared by How They Actually Work](https://pushup.quest/blog/best-fitness-rpg-apps): Ten fitness RPGs compared on the thing that matters: whether the game reads your movement live, reads a sensor afterwards, or takes your word for it. Checked on live App Store listings.
### Using Pushup RPG
- [Reps Not Counting? What the Camera Refused, and Why](https://pushup.quest/blog/reps-not-counting): Why the camera refuses a rep, what each movement is actually judged on, and the screen in Settings that tells you which check said no.
- [Does Pushup RPG Work With Apple Health and Apple Watch?](https://pushup.quest/blog/pushup-rpg-apple-health-apple-watch): Pushup RPG and Apple Health: opt-in and write-only. Apple Watch: no watchOS app exists. What syncs, what never does, and watch alternatives checked July 2026.
- [Are Pushups and Squats Enough? What Two Moves Cover, and What They Miss](https://pushup.quest/blog/are-pushups-and-squats-enough): Are pushups and squats enough? They cover a lot for zero equipment — but they miss all pulling and the hip hinge. Here's what that costs and how to fix it.
### Best apps and comparisons
- [Best Apps That Count Pushups in 2026 (Camera, Sensor & Manual)](https://pushup.quest/blog/best-apps-that-count-pushups): Honest guide to apps that count pushups in 2026 — camera pose detection, proximity sensor, manual tap and smartwatch counting compared.
- [Best Apps That Count Squats: What Actually Works](https://pushup.quest/blog/best-apps-that-count-squats): The four ways an app can count a squat: camera, phone sensor, wearable and manual, with real App Store listings and when a camera app is the wrong choice.
- [Best Pushup App for Beginners (2026): What Actually Helps When You Can't Do One Yet](https://pushup.quest/blog/best-pushup-app-for-beginners): The best pushup app for beginners, judged on what matters when you can't do one rep yet: easier variations, visible progress, no day-one shame.
- [Best Pushup App for Women (2026): An Honest Look at What Actually Matters](https://pushup.quest/blog/best-pushup-app-for-women): Best pushup app for women in 2026: eight Apple pushup counters compared on privacy, incline counting and progression — by the makers of Pushup RPG.
- [Best Pushup App for Home Workouts With No Equipment (2026)](https://pushup.quest/blog/best-pushup-app-home-workout): Best pushup app for home workouts, compared by floor space, device and counting method. From the makers of Pushup RPG. Listings checked July 2026.
- [Pushup RPG vs Push Up Counter & Tracker (Puuush): Camera, Watch and Price Compared](https://pushup.quest/blog/pushup-rpg-vs-puuush): Pushup RPG vs Puuush: Puuush has an Apple Watch app, Pushup RPG does not. Camera counting, squats, prices and features compared, checked July 2026.
- [Pushup RPG vs Top Pushup: Which Camera Pushup Counter Fits You?](https://pushup.quest/blog/pushup-rpg-vs-top-pushup): Pushup RPG vs Top Pushup: two free camera push-up counters compared. One is a plain camera rep counter, one wraps reps in an RPG. Which one fits you.
- [The App That Counts Both Your Pushups and Your Squats](https://pushup.quest/blog/app-that-counts-pushups-and-squats): Looking for an app that counts both pushups and squats? Pushup RPG counts both with the phone camera, on-device, with separate records for each.
- [Does the Apple Watch Count Squats? What It Actually Tracks](https://pushup.quest/blog/does-apple-watch-count-squats): Does the Apple Watch count squats? Apple documents heart rate, calories and duration for strength workouts — not reps. What it tracks, and what does.
### How the camera counts
- [Count Squats With Your Phone Camera: How On-Device Rep Detection Works](https://pushup.quest/blog/count-squats-with-camera): A squat counter app that uses the phone camera: the knee angle it measures, the depth, timing and foot gates a rep must pass, free on iPhone and Android.
- [Count Sit-Ups With Your Phone Camera: Trunk Angle, Not Knee Angle](https://pushup.quest/blog/count-situps-with-camera): How a camera counts sit-ups: the trunk rotation it measures, the floor line it learns from you, the thresholds a rep must clear, and the honest limits.
- [A Plank Timer That Watches Your Form, Not Just the Clock](https://pushup.quest/blog/plank-timer-that-watches-your-form): How a camera plank timer works: what it checks to decide you are still holding, why breaking the hold pauses rather than resets, and why it talks to you.
## Facts
- Listed on the App Store and Google Play as "Pushup RPG: Fitness Quest". Apps called Push Up Quest and PushUp Quest are unrelated; pushup.quest is this app's website.
- Counts **pushups, squats, sit-ups, pull-ups and dips** and times the **plank**, all via on-device camera pose detection — no taps, no wearables, and no camera video uploaded for rep counting.
- Only pushups and squats drive the game — campaign, XP, loot, leaderboards, guild boss. A live duel or an Arena match is push-ups or squats, whichever the player has selected; a squat challenge needs a friend whose app counts squats in duels. Sit-ups, pull-ups, dips and the plank are free SOLO training modes: they keep the daily streak alive, but earn no XP, gold or loot for the work itself, appear on no leaderboard, and do not write to Apple Health. Sit-ups and the plank arrived in 2.4.1, pull-ups and dips in 2.5. A streak milestone crossed on such a day still pays, because the streak is shared across all six.
- A plank is measured in SECONDS and never converts to reps. Two records are kept: lifetime seconds held, and the longest single unbroken hold.
- Only full-range reps count: depth and uprightness decide whether a rep registers. For push-ups, cadence only ever earns a bonus and never rejects a rep; squats and sit-ups do reject reps closer together than about six tenths of a second.
- Counts full and knee pushups. Hand and foot placement is irrelevant, so diamond, wide and decline reps register normally. Wall reps and high inclines sit too upright to read as a plank.
- RPG structure: 8 biomes, 48 foes including 8 bosses (one per biome), character classes, loot, daily quests, streaks (with a streak freeze), Guilds with a weekly co-op boss.
- Live duels: challenge a friend or enter the Arena to be matched with a player near your level. A bout is 40 seconds, both cameras counting, with no chat. Report and block are on the result card.
- Leaderboards are worldwide, per-country and friends-only. A player-picked flag shows beside the name.
- Pushup and squat records and leaderboards are kept separate, never pooled.
- Free to download on **both iOS and Android** — App Store and Google Play.
- iPhone (iOS 17.0+) and Android. No native iPad, Mac, Vision or Apple Watch app.
- Developer: Yerasyl Amanbek. Released 25 June 2026.
## Machine-readable data
- [Key facts as JSON](https://pushup.quest/press-kit/facts.json): Name, the title on the store listings, developer, platforms (with the minimum iOS version, which Apple devices it is built for, and whether an iPad or Apple Watch app exists), price, App Store and Google Play ratings with the date each was read and what the App Store count covers, version, release date, movements counted, game content and duels. Built from the same facts file every page is checked against, and fields that are not verified are withheld and listed rather than guessed.
- [Key facts as CSV](https://pushup.quest/press-kit/facts.csv): The same facts flattened to one field per row, for a spreadsheet.
## About & policies
- [About Pushup RPG](https://pushup.quest/about): What the app is, how the on-device camera counting works, and who makes it.
- [Push-up game](https://pushup.quest/push-up-game): What a camera-counted push-up game is, how a rep becomes an attack, and why it is an app rather than a browser game.
- [Camera push-up counter](https://pushup.quest/camera-push-up-counter): How phone-camera rep counting works, which reps it counts, and which it refuses.
- [Press kit](https://pushup.quest/press): Logos, screenshots, boilerplate copy, and verified key facts.
- [Privacy Policy](https://pushup.quest/privacy): On-device camera processing; what is stored; how to delete it.
- [Terms of Service](https://pushup.quest/terms): Terms and the fitness/health disclaimer.
- [Support](https://pushup.quest/support): Camera troubleshooting, accounts, and how to get help.
- [Contact](https://pushup.quest/contact): Who to email for support, press, partnerships, security disclosure, and privacy or data requests.
- [Security](https://pushup.quest/security): How to report a vulnerability, the rules for testing, what is out of scope, and that there is no bug bounty.
- [Delete your account](https://pushup.quest/delete-account): How to delete an account and what that removes, in the app and by email.
