Push-Ups

Why Do It?

The push-up is more than just a chest exercise; it is a moving plank. It teaches full-body tension and core stability while building horizontal pushing strength. If you can't push your own body off the ground, how will you get up with a heavy pack?

Execution

1. Assume a high plank position. Hands directly under shoulders.
2. Squeeze your glutes and brace your core (hollow body).
3. Lower your chest to the floor by bending your elbows at a 45-degree angle.
4. Keep your body in a straight line from head to heels.
5. Push back up to the starting position.

Common Mistakes

• Sagging hips (broken plank).
• Flaring elbows out too wide (puts stress on shoulders, not chest/triceps).
• Chicken-necking (reaching with the head instead of the chest).