Calisthenics
Push-Up
Push-ups are portable pressing. The plank line decides quality.
Setup
- Hands under or slightly outside shoulders.
- Head-to-heel line — hips neither sagging nor piked.
- Gaze slightly forward/down, long neck.
Execution
- Chest toward floor, elbows ~45° to torso.
- Nearly touch the floor, then lock out.
- Brace abs and glutes like a plank.
- Even tempo — no hip wave.
Common mistakes
- Sagging or piked hips
- Half depth
- Elbows flaring flat 90°
- Head dropping
Progressions
- Knee push-ups or elevated hands
- Tempo eccentrics
- Decline / diamond / one-arm later