# Push-Up

The bodyweight press — a moving plank: lower the chest to the floor and
press back up without the hips sagging.

- **Category:** Warm-up and main circuit
- **Type:** Bodyweight horizontal press
- **Targets:** Chest, front delts, triceps, trunk
- **Prescription:** 3 × 8–15
- **Defaults:** 3 × 8 bodyweight

## Setup

Hands under the shoulders, legs long, toes tucked. Squeeze the glutes
and brace so the body is one straight line from head to heels.

## Execution

1. Bend the elbows about 45° from the body and lower the chest toward
   the floor.
2. Stop a fist's height off the ground, body still one line.
3. Press the floor away to straight arms.

## Cues

- The plank never breaks — hips neither sag nor pike.
- Screw the hands into the floor to keep the elbows tracking.
- Chest leads the descent, not the chin or the hips.

## Common Mistakes

- Hips sagging into a banana shape.
- Flaring the elbows to 90°.
- Craning the neck at the floor.

## Progression

Start from an incline (hands on a bench) if reps stall; graduate to feet
elevated, then slow negatives.
