Push-Up

The classic bodyweight press — chest, shoulder, and arm strength wrapped inside a moving plank.

Setup

Hands slightly wider than shoulders, body a rigid straight line from head to heels.

How to do it

1. Lower the chest to just above the floor, elbows about 45 degrees from the body.
2. The body moves as one plank — hips neither sag nor pike.
3. Press the floor away to full elbow lockout.
4. Squeeze the glutes and brace the whole way.

Common mistakes

• Hips sagging or leading the way up.
• Elbows flared straight out at 90 degrees.
• Half-range reps at the top.

Scale it

Easier: Hands on a bench or wall — keep the strict body line.

Harder: Feet elevated, tempo push-ups, or add a weight plate on the back.

Pairs well with