Description
Bodyweight press to develop the chest, triceps and trunk control.
01 · Setup
Set up the movement
- Place your hands beneath or slightly wider than your shoulders.
- Align your body from head to heels.
- Keep your shoulder blades stable, trunk active and gaze toward the floor.
02 · Execution
Perform the rep
- Lower your body as one unit to a comfortable depth.
- Keep your elbows around 45 degrees.
- Push without losing body alignment.
Technique cue
Braced body in a straight line throughout the repetition.
Common mistakes- letting the pelvis sag
- holding the buttocks too high
- spreading the elbows sideways
- using an inconsistent range
Safety notes
Risks of poor execution
- Repeated loss of alignment can load the wrists and lower back.
- Excessively wide elbows increase shoulder stress.