Push-Ups — Technique Guide

Learn the strict push-up step by step and finish your upper-body day with a full-body plank that moves.

The sets 3 sets to failure · done on its own after the superset — rest 1 minute between sets

Technique reference

The push-up

Lower until your chest is one to two inches from the floor, elbows about 45° from your body, just like the bench press

Press push the floor away, driving through your palms

Plank rigid from head to heels the whole set, even on the last rep

As you push, think “Plank that moves.”

Setup

Hands shoulder-width, wrists directly under shoulders
Fingers pointing forward (or slightly out if your wrists are tight)
Feet together or slightly apart — narrower is harder
Squeeze glutes, brace core; your body is one straight line from head to heels

Avoid — the push-up

Sagging hips — instant lower back strain
Piking your butt up to make it easier
Flaring elbows out to 90°
Half reps — your chest needs to come close to the floor

No equipment? See the Two-Chair Dips guide.

Progressive Overload

How to keep getting stronger on this lift, week after week

Push-ups have no plates to add, so the lever is simpler: add one rep per set each session until you’re maxing out. When the sets get long, make each rep harder instead — a slower 3–4 second lowering, or your feet up on a step.

When it stalls. Log every session — weight, sets, reps. If a number drops two sessions in a row, that’s your body asking for a deload: cut the load about 10% for one week, then resume the climb. “Beat last time” is the whole game — same weight, one more rep; same reps, a little more weight.