Regular push up

Overview

The regular floor push up is the foundation of upper-body bodyweight training. It builds strength across the chest, shoulders, and triceps while the core works to keep your body in one line. Nail this pattern before loading harder variations.

How to perform

1. 1

   Start in a high plank with hands slightly wider than shoulder-width, fingers forward.

2. 2

   Brace your core and glutes so your body forms a straight line from head to heels.

3. 3

   Lower by bending the elbows, keeping them roughly 45° from your torso.

4. 4

   Descend until your chest is just above the floor.

5. 5

   Press the floor away until your arms are fully extended.

6. 6

   Repeat without letting your hips sag or hike.

Common mistakes

• ×

  Hips sagging toward the floor and stressing the lower back.

• ×

  Elbows flaring to 90° instead of staying near 45°.

• ×

  Cutting range of motion short.

• ×

  Craning the neck instead of a neutral head position.

Tips

• ➝

  Think about pushing the floor away, not lifting your body.

• ➝

  Squeeze your glutes to keep a rigid line.

• ➝

  Inhale down, exhale as you press up.

• ➝

  When 3×15 reps look clean, you are ready to progress.