Strength · Bodyweight · Intermediate · ~4 min
Push-up
Upper-body pushing strength with trunk stability. Supports racket-arm robustness and a stable trunk.
▶ The Perfect Push Up | Do it right! — Calisthenicmovement (YouTube)
More videos: The RIGHT Way To Do Push-Ups (PERFECT FORM) (Mind Pump TV) · Do Push-Ups with Proper Form! (Upright Health)
Prescription3 × 8 reps · rest 1:15
EquipmentNo equipment
ImpactLow
FormatSolo
Starting position
High plank: hands slightly wider than shoulders, body in a straight line from head to heels.
How to do it
- Lower your chest toward the floor with elbows about 30–45° from the body.
- Keep the trunk rigid.
- Push the floor away to return to the plank.
Technique cues
- Body moves as one plank
- Elbows back at an arrow angle, not a T
- Full range you can control
Common mistakes
- Hips sagging
- Elbows flared to 90°
- Head poking forward
Easier
Incline push-up, or from the knees.
Harder
Slower lowering, pause at the bottom, or feet raised.
Safety
- Skip or regress if you have wrist or shoulder pain.
- Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.