What It Works

The push-up trains the chest, shoulders, and triceps while also demanding core stability. It is one of the most practical upper-body pushing movements you can do with zero equipment.

In everyday life you use this pattern whenever you push yourself up from the floor, get out of bed, or push a heavy object away from your body while in a plank-like position.

How to Perform (Standard Push-Up)

Start in a high plank with hands roughly under the shoulders, body in a straight line from head to heels. Brace the core and glutes. Lower your chest toward the floor by bending the elbows, keeping them about 45 degrees from the body. Press back up to the starting position while maintaining a rigid torso.

Avoid letting the hips sag or pike up.

Standard Push-Up – Quick Bullets

• Hands under or slightly outside shoulders
• Body in a straight line (head to heels)
• Core and glutes braced
• Elbows ~45° from body
• Lower chest toward the floor
• Press back up without sagging or piking

Incline Push-Up (Easier Version)

Place your hands on an elevated surface (bench, box, sturdy chair, or wall). The higher the surface, the easier the movement. Perform the same body-line and elbow mechanics as the standard push-up. This is an excellent starting point for anyone building strength or returning from a break.

Incline Push-Up – Quick Bullets

• Hands on an elevated surface
• Body still in a straight line
• Same elbow angle and bracing
• Higher surface = easier

Common Mistakes

The most frequent issues are letting the hips sag, piking the hips up, flaring the elbows out to 90 degrees, and only partially lowering the chest.

Watch Out For

• Hips sagging toward the floor
• Hips piking upward
• Elbows flaring to 90°
• Incomplete range of motion

Quick Fixes

• Brace the core like someone is about to poke your stomach
• Think “long, rigid body”
• Keep elbows closer to 45°
• Lower until the chest is close to the surface

Key Cue

Long body. Elbows in.

A rigid plank position and moderate elbow angle let the chest and triceps do the work while protecting the shoulders.

Scaling

Easier: Incline push-up (hands elevated) or knee push-up.

Harder: Decline push-up (feet elevated), slower tempo, or pause at the bottom.