Push-Up (Bodyweight)
Also called Push-Up
How to do it
Start in a straight-body plank with your hands just outside shoulder width. Bend your elbows to lower your chest toward the floor while keeping your trunk braced, then press the floor away to return to straight arms. Keep your hips aligned with your shoulders and avoid flaring your elbows excessively.
Setup
Hands just outside shoulder width, fingers spread, elbows tracking back at roughly 45 degrees. Squeeze glutes and brace so the body is one straight line from ear to ankle.
Where you should feel it
Chest and triceps, with the core holding the plank. If your lower back sags or your hips pike, the brace has gone.
When to use it
The scalable horizontal press — no kit needed. Use for volume, warm-ups, or as the pressing pattern when equipment is short; add reps or elevate the feet to progress.