Classic bodyweight push movement with form analyzer support
Follow these steps to perform the exercise correctly:
Place your hands on the floor slightly wider than shoulder-width apart. Extend your legs behind you into a high plank. Keep your body in a straight line from head to heels — squeeze your glutes and brace your core.
Inhale as you bend your elbows to lower your chest toward the floor. Keep your elbows at roughly 45° to your torso — not flared out wide. Lower until your chest is about an inch from the ground.
Exhale as you press through your palms and push the floor away, extending your arms back to the starting position. Maintain a rigid torso throughout — don't let your hips sag or shoot up.
Complete all reps with the same controlled tempo. Aim for about 2 seconds down, 1 second up. Rest 60 seconds between sets. If form breaks down, stop the set early rather than grinding through bad reps.
Don't let your hips sag or pike — your spine should stay neutral the entire rep.
Look slightly forward, not straight down — keeps your neck aligned with your spine.
Press the floor away and spread your palms to activate more chest muscle.
Breathe in on the way down, out on the push — never hold your breath during effort.