horizontal push
Push-Up
The push-up is a portable pressing movement that can be scaled by changing hand elevation. Maintain a connected trunk while the shoulder blades move naturally around the rib cage.
- Primary
- chest, triceps
- Secondary
- shoulders, core
- Equipment
- bodyweight
- Mechanic
- compound
Setup
- — Place hands slightly wider than shoulder width.
- — Step into a long plank from head to heels.
Execution
- — Lower the chest between the hands with elbows angled comfortably.
- — Press the floor away until the arms are straight.
Breathing & coaching
- — Inhale while lowering.
- — Exhale while pressing.
- — Keep ribs and pelvis moving together.
- — Use an elevation that allows clean repetitions.
Safety & common mistakes
- — Use handles or an incline if wrists are uncomfortable.
- — Stop for sharp shoulder pain.
- — Dropping the hips.
- — Flaring the elbows directly sideways.
Progressions
- — Feet-elevated push-up
Regressions
- — Incline push-up