Normal Push-up
Execution Guide
- Place your hands slightly wider than shoulder-width, fingers pointing forward.
- Extend your legs behind you, forming a straight line from head to heels.
- Lower your body until your chest nearly touches the floor.
- Keep your elbows at a 45-degree angle to your body.
- Push back up to full arm extension.
Range of Motion
Full arm extension to chest nearly touching the floor.
Common Mistakes to Avoid
- ×Letting the hips sag toward the floor
- ×Flaring the elbows out to 90 degrees
- ×Not going deep enough (half reps)
Prescription
3Sets
10-15Reps
Rest interval24-48 hours
Goal
Build foundational pressing strength using bodyweight
Difficulty
Beginner
Burn (10m)
50-70
Equipment
None
Anatomy
Primary
Pectoralis MajorTriceps
Secondary
Anterior DeltoidsCore