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Push-Up (Push Movement)

Primary Muscles

Chest, Shoulders, Triceps, Core

Equipment

Bodyweight

Level

Beginner - Intermediate

Sets & Reps

2-4 Sets 8-20+ Reps

Coaching Cues

  • - Keep your hands under your shoulders.
  • - Brace your core and keep your body straight line.
  • - Lower your chest toward the floor with elbows at 45 deg.
  • - Keep your neck neutral- don't look up.
  • - Press through your palms and squeeze your chest at the top.
  • - Don't let your hips sag or pike.

Common Mistakes

  • - Hip dropping or lifting too high.
  • - Elbow flaring out wide.
  • - Hands placed too far forward.
  • - Head dropping toward the floor.
  • - Only moving halfway down.

Modifications

- Wall Push-Ups (easiest)
- Incline Push-Ups (bench or box)
- Knee Push-Ups
- Hands-Elevated Push-Ups

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