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 on the floor slightly wider than the shoulders with the fingers pointing forward; the body forms a straight line from head to heels.
- 02
Bend the elbows and lower, with the elbows about 45 degrees from the torso, until the chest is close to the floor.
- 03
Press back up to the start position, keeping the abs and glutes braced throughout.
- 04
Regression: do knee push-ups with the knees on the floor, or place the hands on a stable raised surface; keep the body in a straight line either way.
Common mistakes
- Letting the lower back sag or the hips pike, so the body is not in a straight line.
- Flaring the elbows all the way out to 90 degrees, putting too much stress on the shoulders.
- Too little range of motion: only half reps.
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 replaceBarbell Flat Bench Press
When it applies: A fallback when no equipment is available at all. Bodyweight only, so it cannot be compared by load — record reps. (AI-assisted translation, pending review)
Different load basis — re-confirm the weight instead of converting it.
- This exercise can replaceDumbbell Floor Press
When it applies: Use when no dumbbells are available. Bodyweight only — record reps. (AI-assisted translation, pending review)
Different load basis — re-confirm the weight instead of converting it.
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.