← EXERCISE LIBRARYCalisthenics
Push-Up
The foundational bodyweight press, lowering the chest to the floor in a rigid plank. The base movement every push-up variation builds from.
- 01Set the hands a little wider than the shoulders, body in one straight line.
- 02Brace the trunk and squeeze the glutes so the hips don't sag.
- 03Lower the chest toward the floor with the elbows at about forty-five degrees.
- 04Stop when the chest is just above the ground.
- 05Press back up to straight arms, keeping the body rigid.
- 01One straight line from head to heels.
- 02Elbows back at forty-five degrees, not flared.
- 03Push the floor away and hold the plank.
- 01Letting the hips sag or pike — brace the core and squeeze the glutes.
- 02Flaring the elbows straight out — tuck them toward the ribs.
- 03Cutting the depth short — lower until the chest nearly touches.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.