Push-up and Plank Coach Free: Count Clean Reps and Hold a Straight Plank

Push-up and Plank Coach: Count Clean Reps

Most push-up counters count anything that moves. This one does not. Push-up and Plank Coach watches your push-ups through your camera and counts a rep only when your chest reaches the down line AND your arms lock out at the top. Half reps do not count. Sagging hips, piked hips and a dropped head are flagged by name, the moment they happen. Plank mode banks good-form seconds only: the clock pauses whenever your line breaks.

Push-up and Plank Coach is a free web app that coaches push-ups and planks with your camera. First you set your start position: hold the top plank position, straight line from head to heels, and the app measures your shoulder height, torso length and body length from that hold. Then every frame is checked against clear rules: down means shoulders drop at least 35% of torso length with elbows bent to 140 degrees or less; up means shoulders return within 12% of the start height with elbows open to 160 degrees or more. A rep counts only on a complete down-then-up cycle. If it is wrong, you get one named hint: Go lower, Lock out at the top, Hips sagging, Hips piked, or Head dropped. No account, no ads, no video ever leaves your device.

What counts as a push-up

A rep counts only when the whole cycle is right:

Down: your shoulders drop at least 35% of your torso length from the start height, and your elbows bend to 140 degrees or less.
Up: your shoulders come back to within 12% of the start height, and your elbows open to 160 degrees or more, a full lockout.
Straight line: your hips stay within 10% of body length of the shoulder-to-ankle line, the whole rep through.
Head: your nose stays within 18% of torso length below your shoulders.

Coming part-way down and back up is rejected as a half rep: Go lower. Coming all the way down and back up without straightening your arms is rejected as no lockout: Lock out at the top. A rep with a form fault anywhere in it counts, but it is not clean. Only clean reps count toward a workout set or a quiz.

How the camera check works

Put the camera to your SIDE, about 2 metres away, so it sees your whole body from head to heels. The app tracks your joints (shoulders, elbows, wrists, hips, knees, ankles, nose) with a small pose model that runs entirely in your browser. Each frame is turned into four numbers: how far your shoulders have dropped, your elbow angle, how far your hips sit from the shoulder-to-ankle line, and how far your nose sits below your shoulders. Those numbers are checked against the rules above, and the hint appears within about a second.

Front view does not work: from the front the app cannot tell how low your chest goes. If it cannot see your head, hips and ankles clearly, it says so instead of guessing. Loose clothing, poor light, a cluttered background, or another person in frame can confuse it.

The named hints

Go lower: your chest did not reach the down line. Lower until your chest is close to the floor.
Lock out at the top: your arms did not fully extend. Press all the way up until your arms are straight.
Hips sagging: your hips hang below the shoulder-to-ankle line. Tighten your belly and lift your hips into line.
Hips piked: your hips sit above the line. Lower your hips into line and keep a straight line from head to heels.
Head dropped: your nose hangs below your shoulders. Look at the floor just ahead of your hands and keep your head in line with your spine.

Wrong reps always show the named hint, never just a score. That is the point: the hint tells you exactly what to fix on the next rep.

Plank mode

Plank mode times your hold with the same straight-line rule. Good-form seconds accumulate only while no fault is present. The moment your hips sag, pike, or your head drops, the good-form clock pauses and the named hint appears. Total elapsed time keeps running separately, so you can see how much of your hold was clean: 60 seconds total with 40 good-form seconds means your line broke for 20 of them.

Levels, workouts and quizzes

Push-up levels run Knee push-ups (open), Standard (50 points), Wide (150 points), and Decline (300 points). Plank levels run Front plank (open) and Side plank (150 points). Every level uses the same down-and-lockout rule. Workouts include push-up sets (3 x 8), a quick set of 10, plank holds (3 x 20 good-form seconds), and a 60-second hold. Quizzes ask for 5 clean push-ups or a 20-second clean plank. Points: +10 per clean rep, +1 per good-form plank second, +20 for a passed quiz. Levels run First Rep, Getting Strong, Solid Core, and Plank Master. Badges cover the first clean rep, the first plank hold, a perfect set, sixty seconds, a passed quiz, and practising on seven days in a row. Confetti and chimes celebrate wins, and both can be turned off in Settings.

Your video never leaves your device

Video frames are analysed on your device and discarded. The page security policy blocks connections to every outside server. There is no account, no analytics, no recording, and no cookie. The built-in Offline proof panel shows a live log of every network request the page makes, lets you simulate a fully offline session, shows exactly what is stored on your device, and deletes it all with one button. The app works offline after your first visit. Pose tracking is approximate: a rep the app counts may not be perfect, and a rep it rejects may have been fine. The rules are the authority inside the app; a real instructor is the authority outside it.

Start counting clean reps

Training something else? Shadow Puppets coaches hand-shadow animals for kids, Fingerspell teaches the ASL alphabet, and Mandarin Tone Trainer coaches tones, all the same private, on-device way.

This is a home practice tool, not a teacher, therapist or safety device. Everything runs on your device: no video, audio or images are sent anywhere. Feedback is automatic and can be wrong. For real instruction, learn from a qualified fitness instructor or PE teacher, linked on the Resources page. Not a fitness assessment. Stop if anything hurts. Follow school safety rules.

Planning estimate only. Results use the list prices shown and may differ from your actual bill. Terms

Frequently asked questions

What counts as a push-up in this app?

A complete down-then-up cycle: shoulders drop at least 35% of torso length with elbows bent to 140 degrees or less, then shoulders return within 12% of the start height with elbows open to 160 degrees or more, with hips within 10% of body length of the shoulder-to-ankle line and head in line. Anything less is rejected with the named hint.

Why do half reps not count?

Because a half rep never reaches the down line, so the muscles never work through the full range. The app rejects part-way dips with Go lower, so you get honest credit: every counted rep is a full rep.

Do I need any equipment?

No. You need a phone, tablet, or laptop with a camera, about 2 metres of floor space to your side, and a clear floor. A mat helps for knees and forearms. Nothing else.

How do I set up the camera?

Put the camera to your SIDE, about 2 metres away, at roughly waist height, so it sees your whole body from head to heels. Front view does not work: the app needs the side view to see how low your chest goes. Good light and a plain background help.

What if the app cannot see me?

It says so instead of guessing: I cannot see your full body. Step back so your head, hips and ankles are in frame. Loose clothing, poor light, a cluttered background, or another person in frame can confuse the pose tracker.

How does plank mode work?

Good-form seconds accumulate only while your line holds: hips within 10% of body length of the shoulder-to-ankle line, head in line. The moment a fault appears, the good-form clock pauses and the named hint shows. Total elapsed time keeps running, so you can see how much of your hold was clean.

Does the app record my video?

No. Video frames are analysed on your device and discarded immediately. Nothing is recorded, uploaded or shared, and the page security policy blocks connections to every outside server. The Offline proof panel shows the live request log to prove it.

Does it work offline?

Yes, after your first visit. The app, the pose model, and all the lessons are saved on your device, so it works with no network at all.

How do points, levels and badges work?

Each clean rep is +10 points, each good-form plank second is +1, and a passed quiz adds +20. Levels are First Rep, Getting Strong, Solid Core, and Plank Master. Push-up levels unlock at 50, 150, and 300 points; side plank unlocks at 150. Badges cover the first clean rep, the first plank hold, a perfect set, sixty seconds, a passed quiz, and a 7-day streak.

Can I delete my progress?

Yes. Open Offline proof on the home page and press Delete all my data, or open Settings and press Clear progress. Everything is stored only in your browser, on your device.

Is this a fitness assessment?

No. This is a home practice tool, not a fitness assessment, teacher, therapist, or safety device. Stop if anything hurts, follow school safety rules, and check with a doctor or qualified professional before exercising if you have a health condition, an injury, or pain.