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Push-Up
beginnerPush · Chest, shoulders, triceps, core · Bodyweight
The classic bodyweight pressing movement — scalable for any level.
How to do it
- Set up in a high plank with hands just outside shoulder-width.
- Brace your core and glutes to keep a straight line from head to heels.
- Lower your chest to just above the floor, elbows at about 45°.
- Press back up to full arm extension without losing the plank.
Coaching tips
- If a full push-up is too hard, elevate your hands on a bench or box.
- Keep your hips from sagging by actively bracing your core.
- Spread your fingers wide for a more stable base.
Common mistakes
- Letting the hips sag or pike.
- Flaring the elbows out to 90° instead of ~45°.
- Only lowering halfway instead of full range of motion.