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Coached by Cole

Push-Up

PushBodyweightFoundationChestTricepsAnterior delts

Tempo 3 · 1 · 1 · 0

Set up

  1. 01Hands under the shoulders, or a thumb-width outside.
  2. 02Body in one line from head to heels — same brace as a plank.
  3. 03Squeeze glutes and quads so the hips cannot sag.

Cues

  • Lower as a single piece. Elbows about 45 degrees from the torso.
  • Chest to a fist off the floor, then press the floor away.
  • Lock out without shrugging. Neck stays long.

Breath

Inhale down, exhale as you press.

Common faults

Hips pike or sag

Re-brace the trunk. Think plank first, press second.

Elbows flare to 90°

Screw the hands out and keep elbows closer to the ribs.

Head drops

Pack the chin. Look at the floor a foot ahead of the hands.

Regression

Hands on a bench or the wall — same line, same tempo.

Progression

Tricep Dip

Same pattern, more demand. Watch the film.

Scale the pattern

Same movement family. The regression shortens the lever or gives you a target. The progression asks for more.

Pair with