Push · Calisthenics
Push-Up - The complete guide
The push-up is the most fundamental pushing exercise in calisthenics - builds chest, triceps and shoulders, and is the gateway to all advanced pushing skills.
How to perform it
- 1Place your hands slightly wider than shoulder-width
- 2Keep your body in one straight line from head to heels
- 3Lower your chest toward the floor with elbows at about 45 degrees from the body
- 4Lightly touch the floor with your chest
- 5Press back up to fully extended arms
Common mistakes
⚠️ Hips sag or pike up too high (banana/pike position)
⚠️ Partial range of motion - not going fully down or fully up
⚠️ Elbows flare all the way out to the sides
⚠️ Head juts forward of the body
Progression - the path to mastering it
1. Incline push-up against e.g. a bench
2. Knee push-up
3. Full push-up 5 reps
4. Full push-up 15 reps
5. Diamond or archer push-up
FAQ
How many push-ups should I be able to do?
20 in a row is a good goal for most people, 40+ is considered strong.
Why do my wrists hurt?
Often too little wrist mobility - warm up with wrist circles, and try push-up handles if it persists.
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