Push-up
Equipment: None
Tempo: 2 seconds down, 1 second up, no bouncing at the bottom.
Breathing: Inhale on the way down, exhale as you push up.
Starting position
Hands slightly wider than shoulder-width on the floor, body in a straight line from head to heels, core braced.
Step by step
- Lower your whole body as one unit by bending your elbows.
- Keep your elbows at roughly a 45-degree angle from your torso, not flared straight out.
- Lower until your chest is a few inches from the floor.
- Push the floor away to return to the starting position.
Correct-form cues
- Squeeze your glutes and brace your core so your hips don't sag or pike.
- Keep your neck neutral — look at a spot on the floor slightly ahead of your hands.
Common mistakes
Hips sagging toward the floor
Coaching cue: Squeeze your glutes and abs as if bracing for a light punch to the stomach.
Elbows flaring straight out to the sides
Coaching cue: Bring your elbows in closer, roughly 45 degrees from your body.
Only lowering halfway
Coaching cue: Slow the tempo down so you can control a full range of motion.
Easier option
Incline push-up with hands on a bench, step, or wall — or push-ups from the knees.
Harder option
Elevate your feet on a step, or add a 2-second pause at the bottom.
Safety note
- Stop if you feel pinching in the front of the shoulder — reduce range of motion or try the incline version.
Stop and rest if you notice: Sharp shoulder or wrist pain; Numbness or tingling in the hands.
These are general coaching cues, not a substitute for in-person instruction. If you have pain, an injury, or a medical condition, check with a qualified professional before trying this exercise.
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