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What makes a controlled push-up?
The arms bend and straighten while the head, trunk and pelvis move together. A wall or stable raised surface can reduce the loading demand, making the same pushing pattern easier to learn. Reaching the floor is less useful than preserving the intended body position through a manageable range.
Incline push-up: chest and pelvis travel together
The hands stay on a fixed, stable raised support. The figure is an incline variation, not a prescription for a particular support height.
Organise the top
Plant the hands on the support. Align the head, trunk and pelvis before beginning.
Lower as one unit
Bend the elbows and bring the chest toward the support. Avoid reaching with the chin while leaving the chest behind.
Press and breathe
Press through the hands and straighten the elbows. Let the chest and pelvis rise together; keep breathing.
Original movement schematic; sequence informed by NASM. A schematic for understanding a general movement, not an individual technique assessment or training prescription.
Set the support and body line
NASM’s floor version begins in a plank with hands slightly wider than the shoulders and feet together or around hip width. The support surface must be stable. Place the head in line with the trunk and organise the pelvis so the body is not already sagging before the first repetition. The hands press into the support while the legs and trunk help maintain a connected shape. For the NHS wall version, stand about an arm’s length away, place hands near chest height and keep the body aligned. The wall makes the body angle more upright and reduces the demand compared with the floor.
END OF THE FREE PREVIEW
Continue with the rest of this lesson
- Lower and press as one unit
- Choose a manageable lever
- Observe quality before counting more
- Separate the support, the moving body and the endpoint
- Make repetition comparisons honest
Self-check
Why can a wall push-up be a useful learning exercise?
The complete lesson includes an explanation to check your understanding.
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Original material & reading scope
Movement instruction NASM — Push-Up movement instructions
Official written technique page read; publication date unavailable, access year shown.
Checked 2026-09-21 · 2026
Open original source Lessons using this sourceMovement instruction NHS — Strength exercises
Official movement instructions read. Photographs remain on the original website.
Checked 2026-09-21 · 2024
Open original source Lessons using this sourceOfficial guidance Mayo Clinic — Weight training: proper technique
Full official patient-education page read, dated January 21, 2026.
Checked 2026-09-21 · 2026
Open original source Lessons using this sourceMovement instruction NASM — How to do a Push-Up: Proper Form & Technique
Original YouTube URL verified from NASM website and opened; video not fully watched or transcribed. Year is access year.
Checked 2026-09-21 · 2026
Open original source Lessons using this source