ROANChest · Bodyweight
Push-Up
How to do the Push-Up with good form: step-by-step technique, the muscles it works (chest), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Chest
- Secondary
- Delts, Triceps, Abs
How to do it
- Assume a high plank position with your hands placed slightly wider than shoulder-width apart on the floor.
- Squeeze your glutes and brace your core to form a perfectly straight, rigid line from your head to your heels.
- Take a breath in and lower your body smoothly until your chest hovers just above the floor.
- Keep your elbows tucked at roughly a 45-degree angle relative to your torso throughout the descent.
- Push the floor away explosively, exhaling as you drive your body back to the top position.
- Fully extend your arms at the top without unlocking your core or letting your hips sag.
Coaching cues
- Body moves as one rigid board
- Elbows form an arrow, not a T
- Push the floor away
Common mistakes
- Sagging the hips
- Flaring the elbows out 90 degrees
- Piking the hips up
Equipment and setup
Bodyweight
Flat on the floor.
Also known as: Standard Push-Up
Track your Push-Up in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
