Horizontal push Test exercise
Push-up
Quick facts
- Intermediate
- No equipment
- Chest
- Triceps
- Shoulders
- Core
- reps
- ~2.5 s per rep
The push-up is the core pressing movement of home training: it builds the chest, triceps and front of the shoulders while your whole body holds a rigid plank. That is why the maximum number of push-ups is our upper-body strength test and feeds into your fitness index. If strict reps are few for now, start from the knees or an incline; progress here comes fast.
How to do it
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Set up in a high plank: hands under your shoulders or slightly wider, fingers forward, feet together, body in a straight line from head to heels.
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Bend your elbows at roughly 45 degrees to your torso and lower your chest toward the floor, keeping the body line rigid.
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Touch your chest to the floor or stop a few centimetres above it without letting your elbows flare.
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Press through your palms and push back up until your arms are fully straight.
Coaching cues
- Body in one line
- Elbows at 45 degrees
- Brace abs and glutes
- Lock out at the top
Common mistakes
- Hips sag toward the floor
- Hips pike up into a tent
- Half reps: chest never reaches the floor
Breathing
Inhale on the way down, exhale as you press up.
Easier and harder versions
Used in courses
Related exercises
FAQ
What are the most common mistakes in Push-up?
The most common ones: hips sag toward the floor; hips pike up into a tent; half reps: chest never reaches the floor. Watch for them from the first rep.
What should I focus on during Push-up?
Keep these cues in mind: body in one line; elbows at 45 degrees; brace abs and glutes; lock out at the top.
How should I breathe during Push-up?
Inhale on the way down, exhale as you press up.
Train it inside a program
Push-up is part of the Forma. Start: home CrossFit basics course: the app scales reps, rest and load to your level after every session.