Exercise · Form & cues
Push-Up — form guide
Chest · Triceps · Front Delts · Core. Equipment: Bodyweight. Difficulty: Beginner.
TEMPO
3-0-1-0
A push-up is a moving plank. If your hips sag or pike, you've lost the lift before the rep starts.
Cues
- Hands slightly wider than shoulders
- Elbows tracked back at ~45°, not flared 90°
- Full body rigid plank from heels to head
- Chest grazes floor at bottom
Common mistakes
- Hips sagging or piking
- Partial ROM — head bobs but chest doesn't lower
- Elbows flared 90° — shoulder impingement
Injury notes
Wrist pain → push-up handles or fists. Build to 3×15 before adding weight.
Progression
BW → feet elevated → weighted vest → ring push-ups → one-arm progressions.