Push-Up

The most portable strength exercise on earth — a moving plank that builds a pressing base.

Preparación

1. Hands slightly wider than shoulders, directly under-ish your chest.
2. Body in one straight line from head to heels — squeeze glutes and core.

Cómo Hacerlo

1. Lower your whole body as one plank until chest is a fist-height from the floor.
2. Elbows at roughly 45° from your torso, not flared to 90°.
3. Press the floor away to full lockout.

Respiración

Inhale down, exhale up.

Errores Comunes

• Sagging hips — that's a core failure; squeeze and shorten the set.
• Half reps — full range or regress to incline push-ups (hands elevated).
• Head pecking forward — lead with the chest.

Cómo Programarlo

Guía de técnica con fines educativos — no es consejo médico. Si eres nuevo entrenando o trabajas alrededor de una issue? Aplicar para entrenamiento and get a plan built for your body.