Push-Up

Setup

• Set the hands slightly wider than shoulder width, under or just below the shoulders.
• Extend the legs back and form a straight line from head to heels.
• Brace the abs and squeeze the glutes.

Execution

1. 1.Lower the chest toward the floor, keeping the elbows at roughly 45 degrees from the torso.
2. 2.Descend until the chest is just above the floor.
3. 3.Press back up to full elbow extension without letting the hips sag or pike.

Breathing

Inhale on the way down, exhale as you press up.

Form cues

• One straight line from head to heels.
• Elbows back at 45 degrees, not flared to 90.
• Push the floor away.

Common mistakes

• Letting the hips sag toward the floor.
• Piking the hips up to shorten the range.
• Dropping the head forward instead of keeping a neutral neck.

Scaling & substitution

• Raising the hands onto a bench or box reduces the load if a set stalls.