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Push-up
The basic horizontal push. Body in one line from heels to head, elbows travel back at roughly 45 degrees.
- Level
- Basic
- Equipment
- No equipment
- Measure
- reps
- Tempo
- 2-1-1-0 (down, pause, up, pause)
chesttricepsshoulderscore
Technique
- Hands under the shoulders, fingers pointing forward, shoulder blades set.
- Squeeze glutes and abs: hips neither sag nor pike up.
- Lower until the chest is a few centimeters off the floor, elbows back, not flared.
- Press to full lockout and spread the shoulder blades at the top.
Common mistakes
- Sagging hips: no core tension. Shorten the set or go back to knee push-ups.
- Elbows flared to 90 degrees: overloads the shoulders.
- Head dropping: look at the floor about 30 cm ahead of your hands.
The 3D model is in Pro
The diagrams and notes on this site are free. Pro adds what you need to actually train.
- 3D model of every exercise: rotate the camera, male or female body
- Working muscles highlighted on the model in every phase
- All progression paths with sets, targets and rest
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