Standard Push-ups

01 Steps

1. 1 Get into a high plank position with hands on the floor slightly wider than shoulder-width, fingers pointing forward.
2. 2 Align your body from head to heels: abs tight, glutes squeezed, eyes looking at the floor.
3. 3 Lower by bending your elbows at 45° from your body until your chest is about 2 inches from the floor.
4. 4 Pause briefly at the bottom without resting your chest on the floor.
5. 5 Push explosively upward while exhaling until your arms are fully extended.

02 Tips

• ✓ Think about screwing your hands into the floor (external rotation) to engage your shoulders.
• ✓ Keep your gaze about 12 inches in front of your hands to align your cervical spine.
• ✓ If you can do 12 clean reps for 3 sets, move on to a harder variation.

03 Common mistakes

• ✗ Hips sagging: a sign your core is giving out. Brace your abs as if about to take a punch.
• ✗ Butt sticking up: your body should be a plank, not an inverted V.
• ✗ Partial range of motion: lower all the way down for a complete rep.

04 If you struggle

• → Do incline push-ups on a surface and gradually lower the height.
• → Do knee push-ups while keeping your back straight.
• → Practice holding a high plank for 30 seconds to strengthen your core.