Push-Up Exercise Guide

Push-Up single-position exercise illustration — **Single-position reference.** This AI-assisted illustration may show only one phase of the exercise. Use the equipment setup and written sequence for the full movement; any color emphasis is illustrative, not an activation measurement.

Required equipment: No equipment
Movement: Horizontal push
Level: Beginner

Before you start

Equipment and setup

A clear floor or exercise mat. Set the hands slightly wider than shoulder width, extend both legs, and begin with the shoulders over the hands and the body in one long line.

Exercise-specific guidance

The written setup and steps on this page are tailored to this exact exercise variation.

Movement sequence

Set the hands slightly wider than the shoulders, brace the trunk and legs, and begin with the head, ribs, hips, and heels in one long line.
Bend the elbows on a comfortable diagonal and lower the chest under control without letting the hips sag or pike.
Press the floor away until the arms are long, keeping the body moving as one unit rather than lifting the chest and hips at different times.

Form cues

Move as one piece
Keep the neck long
Press the floor away

Common mistakes

Letting the low back sag or the hips rise first
Placing the hands so wide that the elbows flare straight sideways

Scale it

Easier: Place the hands on a stable raised surface for an incline push-up.

Harder: Use a lower incline, slower lowering phase, pause, or external load only while the body line stays consistent.

Editorial context

Last editorial pass: August 19, 2026. Public-health guidance informs the activity context, and a professional exercise library helps cross-check common naming and equipment categories. The movement instructions remain general education, not individualized coaching.