Push-up form: depth and a straight body line

A push-up is a plank that moves. It usually goes wrong in one of two ways: stopping short at the bottom, or letting the hips sag or pike. That's what the camera checks.

How to do it

1. Hands a little wider than your shoulders, fingers pointing forward.
2. Step your feet back until you're in one straight line from head to heels.
3. Lower your chest towards the floor with your elbows angled back at about 45°, not flared out.
4. Press back up until your arms are straight.

What counts as a full rep

Nothing counts until you're in a push-up position. A rep runs from straight arms (elbows about 150°) down to 95° or less at the elbow, then back up.

What the camera calls out

You hear a short cue mid-set when something's off. After the set, the report card gives you one line on whichever fault came up most.

Setting up your phone

Put the phone on the floor side-on to you, about 2 m away, so your head and feet both fit.

Start at the top with your arms straight. Only full reps count.

Muscles worked

Mostly your chest, with your shoulders and triceps helping.

Exercises this check works on

• Push-up
• Wide push-up
• Close-grip (triceps) push-up
• Incline push-up
• Decline push-up
• Feet-elevated push-up

A tip from the coach

Can't do a full one yet? Put your hands on a bench or a sturdy table. Incline push-ups are counted too, and they build the strength to get down to the floor.

Other exercises

• Squat
• Lunge
• Romanian deadlift
• Overhead press
• Biceps curl
• Plank
• Glute bridge
• Sit-up
• Lying leg raise
• Lateral raise
• Bent-over row
• Jumping jacks
• Pull-up
• Wall sit
• Side plank

Updated 11 October 2026. General fitness and nutrition guidance, not medical advice.