Push-Up Standard

Setup & Positioning

"Start in a high plank position with your hands slightly wider than shoulder-width apart, shoulders stacked over wrists, and feet hip-width apart. Keep your body in a straight line from head to heels, core braced, and glutes lightly engaged."

Key point: “Your hips, shoulders, and ankles should rise and lower together—no sagging or piking.”

Execution

"Lower your body by bending your elbows until your chest is just above the floor. Keep elbows at about a 45-degree angle from your torso. Press through your palms to return to the starting position."

Where You Should Feel It

• Chest as the prime mover
• Triceps assisting
• Core muscles keeping the torso stable

Where You Shouldn’t Feel It

• Lower back strain from sagging hips
• Shoulder discomfort from flaring elbows too wide
• Neck tension from looking up

Breathing

"Inhale as you lower, exhale as you press back up."

Common Mistakes to Avoid

1. Hips sagging or lifting – Keep your body in a straight line.
2. Elbows flaring excessively – Protect your shoulders.
3. Partial range of motion – Lower until chest nearly touches the floor.
4. Head dropping – Keep neck in line with spine.