Push-Up

GymDaze demonstration

Watch Push-Up

Technique

How to perform Push-Up

1. Place your palms on the floor slightly wider than shoulder width and extend your legs behind you onto your toes.
2. Start with straight arms and keep your head, torso and legs aligned without letting your hips sag.
3. Bend your elbows to lower your chest toward the floor, keeping the elbows angled back rather than directly out to the sides.
4. Press through your palms to straighten your elbows and lift your body as one unit.
5. Let your shoulder blades move naturally with the press, then repeat with the same controlled range.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Pectoralis Major Clavicular Head, Triceps Lateral Head, Triceps Long Head, Triceps Medial Head.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.