push pattern · low impact
Push-up
Chest · Shoulders · Triceps · Core
Equipmentnone
Positionfloor
Spacesmall
Levelintermediate
Set up and move
- Begin in a high plank with hands slightly wider than the shoulders.
- Lower your chest while keeping the body in one long line.
- Press the floor away to return to the top.
Three useful cues
- Screw hands into floor
- Ribs and hips travel together
- Finish tall through the arms
Breathing: Keep breathing continuously. Exhale through the main effort of strength movements; for mobility, use slow, easy breaths and never force the range.
Common misses
- Hips sagging
- Elbows flaring straight out
Make it easier
Reduce the demand.
Use a sturdy elevated surface.
Make it harder
Add one challenge.
Add a pause near the bottom or a controlled tempo.
When to choose something else
A variation is not a test of toughness.
Skip this movement if it causes sharp pain, dizziness, or symptoms that feel unusual for you. Movement pages provide general technique education and do not determine whether an exercise is appropriate for an injury or health condition.