Push-up

The classic push-up: builds chest, triceps and shoulders while your core keeps your body rigid like a plank.

How to do it

1. 01Start in a high plank with hands under your shoulders, slightly wider than shoulder-width, legs straight behind you.
2. 02Brace your abs and glutes so your body forms one line from head to heels.
3. 03Lower under control until your chest is just above the floor, elbows angled back about 45°.
4. 04Push the floor away to press back up to straight arms.

Common mistakes

• Hips sagging — squeeze your abs and glutes.
• Half reps — lower until your chest nearly touches the floor; regress to knee push-ups if needed.
• Elbows flared to 90° — tuck them to about 45° to protect your shoulders.

In the Push progression

1. 1Wall push-up
2. 2Knee push-up
3. 3Push-up
4. 4Diamond push-up
5. 5Archer push-up
6. 6Pseudo planche push-up