The push-up is the most accessible upper-body pressing movement. Done correctly with a rigid body line and full depth, it's a legitimate chest and tricep developer — not just a beginner warm-up.
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Form Guide
Step-by-step: Push-Up
1Hands slightly wider than shoulder-width, fingers spread for a stable base.
2Body forms a rigid plank from head to heels — no sagging hips, no raised butt.
3Lower until your chest touches or nearly touches the floor.
4Elbows track at 30–60 degrees to the torso — not flared to 90.
5At the top: push the floor away and protract (spread) your shoulder blades forward. This finishes the serratus anterior.
Common Mistakes
What most people get wrong
Sagging hips: abs are not engaged. Squeeze glutes and brace your core throughout.
Short range of motion: half push-ups are half as effective. Go to the floor every rep.
Head drooping: neutral neck. Eyes slightly ahead of the floor.
Programming
How to program the Push-Up
Beginners: 3 sets of max reps until 15–20, then add resistance (backpack, band). Intermediate: weighted push-ups with a plate on your back or feet elevated. Can be programmed as a chest finisher after heavy pressing.