push Pattern
Push-ups
Primary Targetchest
Equipmentbodyweight / gym
SETUP & EXECUTION
Initial Phase
- 01Start in a high plank position with hands slightly wider than shoulder-width.
- 02Feet should be hip-width apart.
- 03Engage your core and glutes to lock your body into a rigid line.
Movement Phase
- Lower your body under control until your chest nearly touches the floor.
- Keep elbows tucking at a 45-degree angle relative to the torso.
- Drive your hands into the floor to return to the starting position.
Form Deviation Analysis
- ×Sagging hips (loss of core tension).
- ×Flaring elbows to 90 degrees (shoulder impingement risk).
- ×Head jutting forward to reach the ground early.
Safety Protocols
Contraindicationsshoulder pain