ClapMove · clapmove.com
Exercise handout — move better, feel better.
Full Push-Up
Standard push-up from toes. Fundamental exercise for upper body pushing strength and elbow stability.
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
12
Reps / Time
60 sec
Rest
2 down / 1 up
Tempo
Step-by-Step Guide
Set up
- Start in high plank position
- Hands slightly wider than shoulders
- Body straight from head to heels
- Feet together or slightly apart
Step 1 of 5
Keep body in straight line
Step 2 of 5
Lower chest toward floor
Step 3 of 5
Elbows bend to 45 degrees
Step 4 of 5
Chest touches or nearly touches floor
Step 5 of 5
Push back up to start
Breathing
- Inhale going down
- Exhale pushing up
Form Cues
- Body stays straight
- Elbows at 45 degrees, not flared
- Full range of motion
- Core tight throughout
Common Mistakes to Avoid
- Hips sagging
- Hips piking up
- Elbows flaring to 90 degrees
- Not going low enough
Safety Information
Standard exercise. Ensure good form before progressing.
Progressions
Add weight, elevate feet, or add clap
Regressions
Do knee push-ups or counter push-ups
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.