PUSH-UP
The foundational pushing movement. Chest to floor, full lockout, rigid body position throughout.
MOVEMENT GUIDE
HOW TO PERFORM
- 1
Start in a high plank position — hands slightly wider than shoulder width.
- 2
Body forms a straight line from head to heels. No sagging hips.
- 3
Lower the chest to the floor under control.
- 4
Chest must make contact with the floor.
- 5
Press back to full lockout. Elbows fully extended at the top.
- 6
Maintain the rigid body position throughout every rep.
THE STANDARD
Chest to floor. Full lockout. Rigid body. No worming, no partial reps, no sagging.
COACHING CUES
COMMON MISTAKES
Hips sagging — the body must remain rigid throughout.
Partial range of motion — chest must reach the floor.
Elbows flaring excessively — a slight tuck reduces shoulder stress.
Head dropping — maintain a neutral neck position.
SCALING / SUBSTITUTIONS
Elevated push-up — hands on a box or bench reduces the load.
Knee push-up — for athletes building initial upper body pressing strength.
Negative push-up — slow lowering phase builds strength for full reps.
300WOD APPLICATION
The push-up is the primary pushing movement at Foundation level. 50 strict push-ups to the 300WOD standard is a genuine test.
EXERCISE INTELLIGENCE
Push-up capacity is the primary upper body push indicator at Foundation Standard.
RELATED EXERCISES
300WOD STANDARDS
EQUIPMENT
MUSCLES
Primary
Secondary