DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.
Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.
Steps
- 01
Place the hands slightly wider than shoulder width on the edge of a stable bench or table; walk the feet back until the body forms a straight line from head to heels.
- 02
Brace the abs and glutes, keep the shoulder blades steady and look just ahead of the hands.
- 03
Inhale and bend the elbows to lower the chest toward the edge, upper arms about 45 degrees from the torso, until the chest is close to the edge.
- 04
Exhale and press back up to straight arms, keeping the body in one straight line throughout.
Common mistakes
- Sagging hips or piking the hips up so the body is not a straight line.
- Using an unstable support that slides.
- Flaring the elbows straight out to the sides.
Before logging, know the load basis
This exercise is logged as:
The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.
Substitutions
Reviewed and published general substitutions. Use one of these when the station is taken, the equipment is missing, or the movement does not feel right.
- This exercise can replacePush-up
Equipment needed: Bench
When it applies: A regression when standard push-ups fall short of the target reps; the higher the support, the easier it is. (AI-assisted translation, pending review)
Each substitution is signed off by a reviewer. Program-specific substitutions are offered in the training page instead.
Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.
Training content is not medical advice. Stop if you feel unwell.