Push · Public sample
Push-Up
A bodyweight pressing movement that combines upper-body strength with control of a straight body line.
Sample instructions · Professional technique review pending.
- Movement pattern
- Push
- Equipment
- Bodyweight; floor; toes
- Level
- Beginner
- Primary focus
- Chest, shoulders, triceps and core
How to perform: Push-Up
Setup
Start in a high plank with your hands under your shoulders and feet hip-width apart. Keep your body in a straight line from head to heels.
Brace and lower
Engage your core and maintain your body line. Bend your elbows and lower your chest with control, keeping your elbows angled back rather than flared straight out.
Press
Press through your hands and push the floor away. Straighten your arms while keeping your chest and hips moving together.
Reset
Return to the high plank with your body aligned. Reset your brace, then lower with control to begin the next repetition.
Technique essentials
- Place your hands under your shoulders.
- Brace your core before you move.
- Keep your body in one straight line.
- Press the floor away, rather than lifting only your chest.
Watch for
Sagging hips
Keep your core engaged and your body aligned from head to heels.
Elbows flaring excessively
Keep your elbows at a moderate angle to your torso rather than straight out to the sides.
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