Calisthenics
Beginner week

Push-up

  • Chest
  • Triceps
  • Shoulders

The classic: lower your straight body to the floor and push it back up.

Push-up: high plank with straight arms, then chest lowered just above the floor.
Illustration © DAREBEE (CC BY-NC-ND 4.0)

How to do it

  1. Start in a high plank: hands under your shoulders, legs straight, feet together.
  2. Tighten your stomach and glutes so your body is one straight line.
  3. Bend your elbows and lower your chest until it's just above the floor.
  4. Push back up until your arms are straight.

Common mistakes

  • Hips sagging or lifting. Keep your body straight like a plank.
  • Elbows flared straight out to the sides. Point them back at about 45 degrees.
  • Head dropping forward. Look at the floor a little ahead of your hands.

Easier or harder

EasierKnee push-upHarderDiamond push-up

In the plan

Beginner
Not used
Intermediate
Beginner week