Push-Up

What is a Push-Up?

The push-up is a compound bodyweight exercise where you lower and raise your body using your arms while maintaining a rigid plank position. It is the primary pressing movement in calisthenics and the base for all advanced pushing skills.

How to Perform a Push-Up

1. Start in a plank with hands slightly wider than shoulder-width, fingers pointing forward.
2. Maintain a straight line from head to heels - engage your core and glutes.
3. Lower your chest to the floor by bending your elbows (aim for a 45° angle from your body).
4. Touch or nearly touch your chest to the ground.
5. Press back up by fully extending your arms without locking out aggressively.

Progression Path

If you can’t do a full push-up yet, work through these in order:

• Wall push-ups - stand facing a wall, push away (3 × 15)
• Incline push-ups - hands on a bench or step (3 × 12)
• Knee push-ups - maintain core tension (3 × 10)
• Negative push-ups - lower slowly in 5 seconds, reset at top (3 × 5)

Common Mistakes

• Sagging hips - keep your core tight and body in a straight line.
• Flared elbows - keep elbows at roughly 45° to protect your shoulders.
• Partial reps - go all the way down and all the way up.
• Forward head - keep your neck neutral, eyes looking slightly ahead.