Execution
Setup:
Hands slightly wider than shoulder-width.
Body in a straight line from head to heels.
Lowering Phase:
Lower the chest slowly until it nearly touches the floor.
Keep elbows at 45°
Pressing Phase:
Push up while exhaling.
Keep core engaged.
Targets:
Men
Beginner: Bodyweight
Intermediate: 20 reps
Advanced: 40 reps
Elite: Weighted Push-ups
Women
Beginner: Knee Push-ups
Intermediate: Bodyweight
Advanced: 20 reps
Elite: 40 reps
Advanced Techniques:
Archer Push-ups: Shift weight side to side, engaging one arm more.
Plyometric Push-ups: Explode off the ground to build power.
Deficit Push-ups: Place hands on elevated surfaces for more range.
Weighted Push-ups: Use a weight vest to increase resistance.
Focus On:
Keeping core tight to prevent hips from sagging.
Using full range of motion for maximum activation.
Key Tips:
Perform controlled reps instead of relying on momentum.
Try different hand placements to target different areas of the chest.
Common Mistakes:
Sagging hips, reducing efficiency.
Half reps, limiting chest activation.