Skip to main content
Push-Ups
Beginner

Push-Ups

Master the fundamental pushing pattern. This versatile exercise builds the foundation for handstands, planche, and pressing strength.

Immediate to 3 months

Focus Areas

Strength Foundation Calisthenics Chest Arms Shoulders Core

Prerequisites

None (scalable to all levels)
Basic plank ability
Understanding of body alignment
No acute wrist issues

The push-up remains the most fundamental pushing exercise in bodyweight training—a full-body movement that develops chest, shoulder, and tricep strength while teaching core stability and body alignment. Despite its simplicity, the push-up offers endless variations and progressions, making it valuable from beginner to elite levels. Proper push-up mechanics translate directly to success in advanced skills like handstands and planche work.

Beyond Movement emphasizes perfect form over repetition count, recognizing that quality push-ups build the movement patterns essential for progression. The journey from knee push-ups to advanced variations like archer or one-arm push-ups provides clear milestones while developing comprehensive pushing strength. The skill's accessibility allows immediate practice while its progressions challenge even advanced practitioners.

Push-up training develops more than just upper body strength—the plank position maintained throughout builds core stability, while the closed-chain nature of the exercise creates functional strength patterns. For beginners, push-ups offer an achievable entry point to strength training, while advanced practitioners use variations to address specific weaknesses and build toward skills like planche push-ups.

Prerequisites

Master these skills first:

  • None (scalable to all levels)
  • Basic plank ability
  • Understanding of body alignment
  • No acute wrist issues

Common Mistakes

Avoid these errors:

  • Sagging hips

    Instead: Maintain plank position throughout

  • Flared elbows

    Instead: Keep 45-degree angle from torso

  • Incomplete range

    Instead: Touch chest to floor

  • Speed over form

    Instead: Control tempo for strength

  • Neck position

    Instead: Maintain neutral alignment

Ready to Master Push-Ups?

Start your journey with a professional assessment and personalized training plan.

Book Your Assessment