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Exercise handout — move better, feel better.
Standard Push-Up
Classic push-up from toes. Fundamental upper body exercise.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
3
Sets
10
Reps / Time
60 sec
Rest
2 down / 2 up
Tempo
Step-by-Step Guide
Set up
- Place hands on floor slightly wider than shoulders
- Feet together or slightly apart
- Body in straight line from head to heels
No image for this step. Follow the written instruction.
Step 1 of 5
Bend elbows to lower chest toward floor
No image for this step. Follow the written instruction.
Step 2 of 5
Go until chest nearly touches floor
No image for this step. Follow the written instruction.
Step 3 of 5
Push through hands to return to start
No image for this step. Follow the written instruction.
Step 4 of 5
Keep body straight throughout
No image for this step. Follow the written instruction.
Step 5 of 5
Repeat
Breathing
- Breathe in as you lower
- Breathe out as you push up
Form Cues
- Keep body in straight line
- Elbows at about 45 degrees
- Don't let hips sag
- Go all the way down
Common Mistakes to Avoid
- Hips sagging
- Hips piking up
- Not going low enough
- Elbows flaring too wide
Safety Information
Maintain good form. Quality over quantity.
Progressions
Add decline, weight, or variations
Regressions
Do from knees or incline
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.