Exercise
Push Up
IntermediateStanding-to-plank push-up series that integrates full-body strength and spinal articulation.
Setup instructions
Stand tall at the front of the mat with arms reaching overhead. Roll down through the spine to place hands on the mat. Walk or jump the feet to a strong plank position.
Breathing cues
Exhale on push-up effort. Inhale to prepare transitions.
Movement steps
- 1Perform three push-ups with elbows drawing back along the ribs.
- 2Lift the hips and walk feet forward.
- 3Roll up to standing with control.
- 4Repeat the sequence with steady breath.
Common mistakes
Sagging hips in plank; flaring elbows wide; collapsing the head; rushing the roll up.
Safety notes
Use knee plank or incline hands if wrist or shoulder issues appear. Stop for sharp joint pain.
Connections
Related exercises
FAQs
Is Push Up beginner-friendly?
The full series is usually intermediate; modified plank push-ups can be beginner-friendly.
What muscles does Push Up work?
Chest and arms press; core and shoulders stabilise the plank and roll.
What is Push Up good for?
It integrates upper-body strength with spinal articulation and full-body flow.
How can I modify Push Up?
Use knee plank, fewer repetitions, or elevated hands for wrist comfort.