Push-Up

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

Setup

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.

How To Do It

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.

Breathing

Inhale down, exhale up.

Common Mistakes

• 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.

Programming It

Goal	Sets	Reps	Rest
Strength	3–5	4–6	2–3+ min
Muscle	3–4	8–12	60–90 sec
Endurance / Conditioning	2–3	15–20	30–45 sec

Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.