Push-Ups

== Description == Push-Ups are one of the most fundamental and effective calisthenics exercises. They primarily target the chest muscles (pectoralis major), shoulders (anterior deltoids), and triceps. At the same time, proper body tension also activates the core muscles.

== Required Equipment == None – just a flat surface.

Proper Form

   Starting position: In a plank position, hands shoulder-width apart directly under the shoulders, legs extended, feet together.

   The body forms a straight line from head to heels.

   Engage the entire body (core, glutes, legs).

   Lowering phase: Elbows point roughly 45° backwards, chest moves down in a controlled manner.

   Lowest point: Chest just above the floor without touching it.

   Pushing up: Arms fully extend without losing body tension.

Common Mistakes

   Incomplete range of motion (only going halfway down or up).

   Sagging hips or raised butt – lack of body tension.

   Elbows flaring out too wide → shoulder strain.

   Incorrect head position – looking too far forward or down → neck strain.

   Hands positioned too wide or too narrow → joint stress.

   No core engagement → unstable body line.

Progressions / Variations

   Knee Push-Ups

   Elevated Push-Ups

   Diamond Push-Ups

   Archer Push-Ups

   One Arm Push-Ups

   Clap Push-Ups

Related Exercises

   Dips

   Planche Lean

   Pseudo Planche Push-Ups

== Used In == Calisthenics / Street Workout, Bodyweight Training, Fitness, CrossFit