Push-Up
- Reps
- 8–12
How to do it
- 1
Start on your hands and knees, then walk your feet back until your body is in a straight line from head to heels — hands under your shoulders, arms straight.
- 2
Breathe in as you bend your elbows and lower your chest toward the floor.
- 3
Breathe out as you push back up until your arms are straight.
- 4
That's one rep — keep your body in a straight line the whole time and repeat.
Where you should feel it: Your chest, shoulders and the back of your arms.
What your coach says mid-set
- “One straight line, head to heels”
- “Elbows back, not wide”
- “Chest leads the way down”
Common mistakes
Hips sagging toward the floor
Squeeze your glutes and belly so your body stays one straight line.
Elbows flaring straight out
Point your elbows back toward your hips instead of out to the sides.
Felt it somewhere else?
Where did you feel it?
Spread your fingers wide and push the floor away, or put your hands on a bench to take the angle off.
Squeeze your glutes so your hips stop sagging, or set your hands higher on a bench.
Other versions
- Wall Push-Up
- Deficit Push-Up
- Decline Push-Up
- Archer Push-Up
- Pseudo-Planche Push-Up
- Weighted Vest Push-Up
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