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Push Up

A compound bodyweight exercise that targets the chest, shoulders, and triceps through a controlled push movement while maintaining a stable plank position.

Exercise Overview

Category

Dynamic Calisthenics

Exercise_Type

Strength

Difficulty_Level

Beginner

Technique

Start in a plank position with hands slightly wider than shoulders. Lower your body by bending elbows until chest nearly touches the ground. Push back up to starting position while maintaining a straight body line.

Starting Position

Begin in a high plank position with hands placed slightly wider than shoulder-width apart, body forming a straight line from head to heels.

Finishing Position

Return to the starting plank position with arms fully extended, maintaining the straight body alignment throughout the movement.

Form Cues

Keep your core tight, maintain a straight body line, lower your chest to the ground, push through your palms

Common Mistakes

Sagging hips, flaring elbows, incomplete range of motion, arching lower back

Progression Tips

Try decline push-ups, diamond push-ups, or add resistance bands for increased difficulty.

Regression Tips

Perform push-ups on knees, against a wall, or use an elevated surface to reduce body weight.

Safety Notes

Maintain proper form to avoid shoulder strain. Stop if you experience pain in wrists, shoulders, or lower back.