Standard Push-Up
The ultimate foundational bodyweight push exercise for upper body endurance and stability.
3D Visual Form & Technique Demonstration
Biomechanically verified form execution and joint angle cues.
Begin in high plank position with hands slightly wider than shoulders and fingers spread. Squeeze glutes and brace core so body forms a straight line from heels to crown.
- Primary Muscle: CHEST
- Secondary Synergists: TRICEPS, FRONT-DELTS, ABS
- Rest Interval: 60 seconds between sets
Standard Push-Up Anatomy Activation
Primary motor unit recruitment for chest with secondary synergist stabilizers.
Step-by-Step Execution Guide
Begin in high plank position with hands slightly wider than shoulders and fingers spread.
Squeeze glutes and brace core so body forms a straight line from heels to crown.
Lower body until chest comes within 2 inches of the floor, keeping elbows at 45 degrees.
Push the ground away to return to top plank, locking out triceps.
Common Mistakes & Form Fixes
Sagging lower back due to inactive core.
Poking neck forward toward floor.
Maintain rigid core bracing throughout all reps.
Alternative Exercises & Swaps
If the equipment is occupied or you need a joint-friendly variation, substitute with these approved movements:
