Push-Up
Form Cues
- 1
Start in a high plank position with hands slightly wider than shoulder-width.
- 2
Keep your body in a straight line from head to heels — no sagging hips.
- 3
Position hands at chest level, elbows at ~45 degrees to your torso.
- 4
Lower your chest to just above the floor while keeping elbows at 45 degrees.
- 5
Press through your palms to return to the start position.
- 6
Protract your shoulder blades fully at the top of each rep.
Common Mistakes
- ●
Sagging hips — squeeze glutes and brace core throughout.
- ●
Flaring elbows to 90 degrees — keep them angled back.
- ●
Half reps — chest should nearly touch the floor.
- ●
Head drooping — keep a neutral neck, gaze down and slightly forward.
Video guide coming soon
Equipment Variations
- ▸
Incline push-up — hands elevated, easier for beginners.
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Decline push-up — feet elevated, increases upper chest demand.
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Diamond push-up — hands close together, increases tricep emphasis.
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Ring push-up — instability adds core and chest demand.
More Chest Exercises
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