Push-Up
How to perform the Push-Up
- Set up. Set up in a stable, balanced starting position appropriate for the Push-Up using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your triceps.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your triceps rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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View staged routine (0)Variations of Push-Up
Archer Push Up
Begin in a high plank position.
Band Close-Grip Push-Up
Place a resistance band around your upper back and loop it through your hands. Assume a push-up position on the floor…
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The Bird Dog Push-Up combines stability and strength training. You engage your core while performing a push-up with a…
Chest Tap Push-Up (Male)
Assume a push-up position with your hands slightly wider than shoulder-width apart. Lower your chest to the ground, a…
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Clock Push-Up
Assume a high plank position with your hands directly under your shoulders. Lower your upper body towards the floor…
Close-Grip Push-Up
Start in a high plank position. Place your hands directly under your shoulders, with your fingers pointing forward. K…
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