Push-Up
Beginner · Published guide v3
Maintain a controlled body position and use a range of motion that remains comfortable for the wrists and shoulders.
Know what the movement asks of you.
Stressed areas
- wrists
- shoulders
- elbows
- chest
- core
Setup
- Use a stable, non-slip surface
- Place the hands securely before loading them
- Begin with the body under controlled tension
Check the prerequisites first.
Review these movement-specific safety notes before training. Measurable prerequisites can be checked against recorded evidence; the remaining notes are guidance.
- Prerequisite 01
Ability to support body weight through the hands without pain
- Prerequisite 02
Basic plank control
- Prerequisite 03
At least 5 controlled Push-Up repetitions, supported by recent training or a structured self-report
Things to consider before the attempt.
- Avoid allowing the hips or lower back to collapse
- Keep the hands and wrists in a comfortable position
- Avoid bouncing at the bottom
Know when to stop.
Stop guidance is always available as part of the published movement reference and is independent from AI or subscription access.
- Stop 01
Sharp wrist, shoulder, or elbow pain
- Stop 02
Loss of body control
- Stop 03
Numbness or tingling in the hands
Guide availability is separate from coaching support.
This published safety guide stays readable even when analysis or Live Coach support is not yet enabled for the movement.
Uploaded video analysis
Uploaded-video analysis is not currently enabled for this movement.
Live Coach
Live Coach support is not currently enabled for this movement.