Push-Up

Setup

1. 01Set hands slightly wider than shoulders, fingers forward.
2. 02Stack shoulders over the wrists with arms straight.
3. 03Extend the legs and balance on the balls of the feet.
4. 04Brace the abs and squeeze the glutes for a rigid line.

Execution

1. 01Lower under control by bending the elbows.
2. 02Keep the elbows tucked to roughly 45 degrees from the torso.
3. 03Descend until the chest is just above the floor.
4. 04Press back up to fully extended arms without sagging.

Checkpoints

• -A straight head-to-heel line holds throughout.
• -Elbows track at about 45 degrees, not flared wide.
• -Hips neither sag nor pike upward.
• -Lockout reaches full elbow extension.

Common mistakes

• -Letting the hips drop and the lower back arch.
• -Flaring the elbows straight out to the sides.
• -Cutting depth and not reaching the bottom.
• -Leading with the head instead of the chest.